Limit bright light exposure during the evening and night
- After dusk, use low-level, warm task lighting.
Examples of these are amber or orange desks and table lamps. Consider installing dimmers in your home, especially in the bedroom and bathroom.
- Avoid bright overhead lights or bright screens that emit blue light after dusk–2 hours before sleep.
Especially avoid them between 10 PM and 4 AM.
- Where you cannot avoid exposure, use blue-light blocking glasses or device screen filters
Examples include eye shield, night light, and f.lux.
- If you use the bathroom late or in the middle of the night, keep the lighting low, dim and brief.
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