Avoid all exposure to screens and intense artificial light between 10:00 PM and 4:00 AM in order not to disrupt your sleep.

noli's read

The influence of artificial light at night on well-being and sleep is scientifically demonstrated. A systematic review published in *Frontiers* confirms that late exposure to blue light delays the sleep signal and impairs sleep quality. Furthermore, research from the University of Oxford shows that even moderate light at the end of the day disrupts our internal biological clock. However, the injunction to "ban" absolutely all screens or lighting between 10:00 PM and 4:00 AM is slightly exaggerated. Recommendations from the *National Sleep Foundation* simply suggest dimming ambient light two hours before bedtime, which is more than sufficient for the majority of people. Finally, setting such a rigid universal time window lacks rigorous foundations, as light sensitivity varies naturally from one profile to another.

the sources

1. 1NIH Office of Dietary Supplements 2026
2. 2Manson JE et al. 2019
3. 3Bhatt DL et al. 2019
4. 4Khan SU, Lone AN, Khan MS, et al. 2021
5. 5Liao Y, Xie B, Zhang H, et al. 2019
6. 6hubermanprotocols.com (fan reference guide)