Digital / Light
Evening Digital Sunset
Dimming screens and short-wavelength light before bed protects your own melatonin and helps you fall asleep.
Effect size
Moderate
smallmoderatelarge
Evidence quality
Meta-analysis
How much you need
Reduce bright/short-wavelength light for ~1–2 hours before bed.
How it works
Evening blue light suppresses endogenous melatonin and delays sleep onset; cutting it lets your natural wind-down proceed on time.
Works best for
Evening chronotypes, sleep-onset trouble, and heavy late-evening screen users.
Contraindications
None.
Key citations
- Interventions to Reduce Short-Wavelength Light (Sleep Advances)
BeWell offers evidence-based behavioral habits, not medical treatment. Nothing here is a diagnosis or a substitute for professional care.