Limit Exposure to Light Before Bed

Limiting exposure to light before bed is a crucial sleep improvement method based on circadian rhythm science. Artificial light, particularly blue light from electronic devices, disrupts melatonin production and delays sleep onset. Research shows reducing bright lights and screen time 1-2 hours before bedtime leads to faster sleep initiation and improved sleep quality. Effective strategies include using dim red or amber lighting, enabling night mode on devices, or wearing blue-light-blocking glasses. This practice helps maintain the body's natural sleep-wake cycle, resulting in more restful sleep and better next-day alertness. Many sleep specialists consider light management one of the most effective behavioral changes for insomnia prevention.