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Evening light exposure and circadian misalignment
Review demonstrating evening light exposure suppresses melatonin by 50-80%, delays circadian phase, and disrupts sleep quality when exposure occurs within 3 hours of bedtime.
Melatonin Suppression
- Blue light (460nm): 50-80% suppression
- Light intensity threshold: 30-50 lux
- Duration matters: dose-response
Practical Recommendations
Dim lights 2-3 hours before bed; use warm amber tones (2200K).
Outcomes
- Melatonin Suppression-65