If you're like most people it's likely you're on the phone and laptop after the sun sets; this is a modern reality.
The issue here is that the full spectrum of light emited from our phones and laptops prevent our pineal gland from producing melatonin, the sleep hormone. Blue light emitted from these screens (TV also) tricks your brain into thinking it is the middle of the day. The suprachiasmatic nucleus (SCN) will not send the message to your pineal gland to start producing melatonin while blue light is making its way through to the back of the retina.
If you are failing to produce adequate melatonin every night you are missing out on this powerful antioxidant. Melatonin assists in strengthening the immune system, cancer prevention, reducing inflammation and slowing down cellular aging.
I use a great app on my laptop called F. Flux. It automatically filters the blue out of the screen after sunset. You can adjust the level of intensity within the app but I would recommend 2300K as a minimum after 7pm and 1900K after 9pm. This ensures almost all of the blue light wave length is filtered. If you're an android user there's another great app that achieves the same thing for your phone called Twilight. Sorry iPhone people no love for you without modifying your phone; you'll have to put it down after sunset 😗 There are benefits to exposing yourself to artificial pure blue light during the day; sunshine too of course. Let's save that for another post.
If you can, only use red bulbs at night, or more practically, get a WiFi bulb that has the full colour spectrum available. We use these in our house to keep our lighting in line with the time of day and they are fantastic.
Have a great weekend everyone, and sleep well.