Limit Blue Light

Put electronic devices away 2 hours before bed or wear blue wavelength-blocking glasses. Researchers have found that people wearing blue wavelength-blocking glasses for 3 hours prior to bedtime experienced a significant improvement in sleep quality and mood (Kimberly & James, 2009).

The science: Electronic devices emit high concentrations of blue light. Blue light adversely affects production of the sleep producing hormone melatonin – the chemical that regulates sleep – more than any other wavelength.  A 2015 study examined the effects of blue light on sleep and found those that used a blue light devises like a cell phone before bed took longer to fall asleep, experience less REM sleep,  took longer to wake up and were sleepier once they woke up. (Chang et al., 2015).