Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing

you need to radically limit your exposure to light before you go to sleep. He believes you should have no sources of artificial light in your bedroom at all, and you should avoid the blue light of screens for at least two hours before you go to bed.

303 Although the precise data are lacking, I think it makes sense to lower light exposure around two hours before going to bed, both in terms of overall room light and in specific settings such as looking directly at a computer screen.

•How much natural light am I really getting in the morning and throughout the day? •How much true darkness am I getting at night? •Am I in the presence of a lot of artificial light in the evening?