Switch to dim warm light after 9pm
Before the small shift
The moment
Bright overhead and blue-heavy screens late at night keep the brain in daytime mode, so falling asleep takes longer.
A way in
Try this
- After about 9pm, turn off bright overhead lights.
- Use low, eye-level lamps with warm, amber, or red-leaning bulbs.
- Dim screens or park them earlier when you can.
If you try it
What might shift
Melatonin can rise more naturally, so sleep onset feels less forced.
Paraphrased from Huberman Lab (Dr. Andrew Huberman). This is not a transcript.
This is not medical advice.
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