Why is limiting exposure to bright screens critical during the hour before the target bedtime?
Answer
Blue light from screens suppresses melatonin production
The hour preceding the ideal sleep time should be dedicated to signaling the end of the active day to the body through a wind-down routine. A major component of this is managing light exposure. Bright screens emit blue light, which is recognized by the body as daylight, thereby actively inhibiting or suppressing the necessary production and release of melatonin—the primary hormone responsible for inducing drowsiness and preparing the body for sleep. By dimming lights and limiting screen time during this transition period, individuals allow melatonin levels to rise naturally, ensuring the body is physiologically primed to effectively use the target sleep window.
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