Evening Light Management Protocol
Evening light exposure is as important as morning light for circadian rhythm. This protocol uses strategic light reduction, blue light blocking, and ambient lighting changes to signal your brain that sleep is approaching, naturally increasing melatonin production and improving sleep onset.
Expected Outcome
Significant improvement in melatonin production and sleep latency
How to Do It
Dim overhead lights 2-3 hours before bed
Switch from bright overhead lighting to dim lamps. Light intensity should decrease progressively toward bedtime.
2-3 hours before bedUse amber/red lighting after sunset
Red and amber wavelengths don't suppress melatonin. Use red bulbs in lamps or candles in the final hours.
After sunsetWear blue light blocking glasses
If you must use screens, wear amber or red-tinted glasses that block wavelengths below 550nm.
2-3 hours before bedEnable night mode on all devices
Use built-in night shift, f.lux, or similar software to reduce blue light emission from screens.
After sunsetCreate a completely dark sleep environment
Use blackout curtains, cover LED lights, remove all light sources from bedroom.
Sleep environmentResearch Evidence
This protocol is based on 2 peer-reviewed studies. Click any link to verify the research on PubMed.
Evening use of light-emitting eReaders negatively affects sleep
Chang AM, et al. • PNAS (2014)
Key Finding: Blue-enriched light from screens suppressed melatonin, delayed circadian timing, and reduced next-morning alertness.
Blue light blocking glasses and melatonin
Shechter A, et al. • Chronobiology International (2018)
Key Finding: Wearing amber-tinted glasses 3 hours before bed significantly improved sleep quality and mood.
Implementation Tools & Resources
Safety Notes & Contraindications
- •None - safe for everyone
- •May need adjustment for shift workers
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