ChillSleep
Sleep Environment

Blue Light Filtering After Sunset

Reduce blue light exposure to preserve natural melatonin production

5 minutes setup

Blue light wavelengths suppress melatonin production more than any other type of light. Filtering or reducing blue light exposure in the evening allows your body to naturally ramp up melatonin production, helping you feel sleepy at the appropriate time.

How To Do It

  1. 1

    Enable night mode or blue light filters on all devices (phones, tablets, computers) after sunset.

  2. 2

    Wear blue-light blocking glasses 2-3 hours before bedtime if using screens.

  3. 3

    Replace bright white LED bulbs with warm-toned (2700K or lower) bulbs in evening spaces.

  4. 4

    Dim household lights progressively as bedtime approaches.

  5. 5

    Use apps like f.lux for automatic screen color temperature adjustment.

  6. 6

    Avoid bright overhead lights in the evening — use lamps and indirect lighting instead.

The Science Behind It

Research published in the Journal of Applied Physiology shows that blue light exposure (460-480nm wavelengths) suppresses melatonin for approximately twice as long as green light and shifts circadian rhythms by twice the magnitude. Evening blue light exposure can delay sleep onset by 1-3 hours.

Tips

  • Blue light filters should make screens appear orange or amber-tinted for maximum effectiveness.

  • Reading physical books under warm light is better than e-readers with backlit screens.

  • Red or amber light has minimal impact on melatonin and can be used for nighttime visibility.

Best For

Falling asleepEvening wind-downSleep quality

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