Step 4 how to manage light in the evening

Sleep doesn’t start when your head hits the pillow, it begins hours earlier with the signals you send your brain. One of the most important signals is light. To support deep, restful sleep, it’s recommended to keep light levels below 10 lux starting three hours before bedtime.

Photo by Giorgio Trovato on Unsplash 

How Light Affects Your Sleep

Your brain uses light to decide whether it’s time to be awake or asleep. Bright light in the evening, especially artificial lighting and screens, can delay the release of hormones that helps you fall asleep. Even moderate indoor lighting can confuse your brain clock and make it harder to wind down.

Keeping light levels very low in the evening tells your body that night has arrived.

Dim the Lights

As bedtime approaches, gradually reduce the brightness in your home. Use:

• Dimmable lights

• Low-watt, warm-coloured lamps

• Indirect lighting instead of overhead lights

• The goal is a soft, calm environment that allows your eyes to relax.

Close the Curtains

Outdoor light, from streetlights, cars, or buildings, can easily push light levels above what your brain considers “night.” Closing curtains or blinds helps block unwanted light and creates a darker, more sleep-friendly space.

Avoid Bright Screens

Phones, tablets, TVs, and laptops emit light that strongly signals “daytime” to your brain. In the final three hours before bed:

• Avoid unnecessary screen use

• Lower screen brightness as much as possible

• Choose non-screen activities like reading

• Set your screen devices to night mode

Create a gentle transition to sleep

By keeping light levels below 10 lux for the three hours before bedtime, your brain is going to helping you fall asleep faster and sleep more deeply.