- 10 Hours Before Bed: No Caffeine. (It takes 10 hours for caffeine to leave your blood).
- 3 Hours Before Bed: No Food or Alcohol. (Digestion raises heart rate).
- 2 Hours Before Bed: No Work. (Close the laptop to lower cortisol).
- 1 Hour Before Bed: No Screens. (Blue light kills melatonin).
- 0: The number of times you hit snooze in the morning.
The Spectrum Problem
Not all blue light is bad. The 480nm spectrum is the specific wavelength that suppresses melatonin. Most clear “computer glasses” only block UV and up to 420nm. To truly save your sleep, you need amber or red lenses that block up to 550nm. Yes, they look funny, but they work.⚕️ Medical Disclaimer & Methodology
This content is for informational purposes only and does not constitute medical advice. Sleep disorders can be symptoms of underlying health conditions such as heart disease, diabetes, or depression. Always consult with a qualified healthcare provider before making changes to your medication, diet, or sleep regimen.
Our Review Process: At BetterSleepGear, we prioritize peer-reviewed studies and consensus from the American Academy of Sleep Medicine over viral trends. Any product recommendations are based on materials science and ergonomic testing, not paid placements.
Remember: Consistency is the most important variable in sleep hygiene. A small change practiced for 30 days is superior to a drastic change practiced for three.
💡 Frequently Asked Questions
How long does it take to see results?
Most sleep hygiene interventions require at least 7-10 days of consistent application before your circadian rhythm adapts. Do not give up if you don’t see immediate results after one night.
Can I combine this with medication?
If you are currently taking prescription sleep aids (like Ambien or Lunesta), consult your doctor before trying natural supplements or drastic routine changes to avoid interactions.
Is this safe for children?
While behavioral changes (like limiting screen time) are safe for all ages, supplement recommendations in this article are intended for healthy adults only.
