Coaching practices for Blue Light and Sleep

Describe almost anything you are working through and IX Coach finds the practices whose real-world fit is closest. For Blue Light and Sleep, these are the strongest matches in the current practice library.

Does this sound like the set of challenges you might be facing?

• I bought the blue-light glasses everyone swears by and changed nothing else, and my sleep is exactly as bad
• I’m staring at a bright screen right up until I close my eyes and then I lie there not even tired, and I’m starting to think all that late light is the reason it takes me an hour to fall asleep.
• It’s not the brightness that gets me
• My bed has basically become where I scroll and watch shows, not where I sleep
• I have every light in the house blazing right up until I climb into bed, and then I lie there wide awake wondering why my body hasn’t gotten the message that it’s nighttime.

Practices that may help

1. Don’t over-rely on blue-light glasses
   Treat blue-light-blocking glasses as a weak, optional add-on, not the fix.
   The Digital Sunset
2. The Digital Sunset
   A "digital sunset" is winding down screens and bright light in the evening to protect sleep. The strongest part of the case is light timing — bright light at night delays your clock and keeps you alert — plus the simple fact that engaging content and late scrolling displace sleep. The popular blue-light-glasses fix, by contrast, has weak and mixed evidence, so this hub leans on the levers that actually hold up.
3. Set a screen curfew 60-90 minutes before sleep
   All screens off 60-90 minutes before intended sleep time — including television.
   The Phone-Free Bedroom
4. Curb stimulating content before bed
   Cut the arousing, attention-grabbing content, not just the screen brightness.
   The Digital Sunset
5. Keep screens out of the bedroom
   Reserve the bed for sleep so the space itself cues winding down.
   The Digital Sunset
6. Dim lights for the 60 minutes before bed
   Drop overall light intensity in your home in the last hour before sleep to let melatonin rise undisturbed.
   The Wind-Down Routine: Engineering Your Path to Sleep
7. Dim light in the evening
   Lower light intensity in the last hours before bed so the clock can wind down.
   Circadian Rhythm Optimization
8. Avoid bright overhead light in the 2 hours before bed
   Bright light after ~9 pm suppresses melatonin and shifts your clock later — dim the environment instead.
   Morning Light Anchoring
9. Dim your evening light
   Lower overall light intensity at night — the lever that actually moves your clock.
   The Digital Sunset
10. Morning light to anchor the adenosine clock
    Bright light in the first hour after waking sets the circadian clock that determines when adenosine pressure peaks at night.
    Sleep Pressure and Adenosine: The Science of Feeling Sleepy

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