Sleepless from Blue Light: How Smartphones Destroy Our Sleep
Blue light in the 460-480nm wavelength range signals "daytime" to your brain — suppressing melatonin production.
Solutions
- Blue-light blocking glasses after 8 PM (Ra Optics, BLUblox)
- Night Shift / Dark Mode on all devices
- f.lux software for desktop
- Complete device break 60 minutes before bed
- Red light bulbs in the bedroom
The science
Harvard Medical School studies show that just 2 hours of evening iPad use reduces melatonin production by 23% and delays sleep onset by an average of 60 minutes.
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