Brighten Your Days, Improve Your Sleep, and Uplift Your Mood, The Research Life.

Bright light during the nighttime is not ideal for sleep. Exposure to bright light at night can suppress melatonin, or natural hormones that help us feel sleepy. Some research suggests that using “night shift mode” may not reduce melatonin suppression. Thus, using backlit electronic devices are not guaranteed to prevent mobile device usage from disrupting sleep. Moreover, pre-sleep arousal, or high cognitive engagement before sleep, may contribute to poor sleep regardless of using night shift mode or other forms of blocking bright light.

1. Find brightness in your day. Spend time outdoors. Take walking breaks. During the day, hang out near a window or a well-lit area.
2. Limit screen time before bed. Opt for analog activities in the late evening (e.g., 30 min. before bed). Read a relaxing book. Write “happiness” or gratitude lists in your journal. Chat over the phone with a good friend or listen to a podcast. 
3. Calm yourself with a nighttime ritual. Practice calming activities to prepare for sleep. Practice the same, simple sleep steps each night. Modify them when you need to, and use this ritual as your go-to system to sleep well.