Screens and blue light: what they do to your sleep
Blue-enriched light from phones, tablets and TVs suppresses melatonin production, the hormone that signals your body it's time to sleep, and keeps your brain more alert than usual in the evening.
Why it delays sleep
Light exposure in the hour before bed can push your natural sleep onset back by 30 to 60 minutes, and reduce the amount of deep sleep in the first part of the night.
What actually helps
- Dim lights and switch off bright screens 45-60 minutes before bed.
- Use night mode / warm color filters if you must use a device.
- Keep phones out of the bedroom or on do-not-disturb.
Popular picks
Blue Light Blocking Glasses
Amber or clear-lens glasses that filter blue wavelengths in the evening — an easy way to keep using screens after dark without disrupting melatonin as much.
See on Amazon →Blue Light Screen Filter (Phone/Laptop)
An adhesive filter that physically reduces blue light emitted by your phone or laptop screen — a set-and-forget option if you often forget to enable night mode.
See on Amazon →Warm-Light Bedside Lamp
A dimmable amber/red-toned lamp for the last hour before bed — swapping bright overhead lights and screens for warm, low light supports your body's natural wind-down.
See on Amazon →As an Amazon Associate, Dozofy earns from qualifying purchases.