Stress. Inconsistent routines. Poor sleep hygiene. Even what and when you eat. They all play a role. But one overlooked culprit?
Light. More Specifically, Blue Light
As screen time increases, so does our exposure right when we are supposed to wind down. Phones in hand. TV on. Doomscrolling past bedtime.
And blue light doesn’t just come from your phone. It’s in your TV... Laptops... LED bulbs... Bathroom vanity lights... Even your fridge light can throw off your sleep rhythm. And when your body’s natural rhythm is out of sync with your environment… You feel it the next day. The tiredness. The irritability. The lack of focus.
Dim Your Lights 1-2 hours Before Bed
Especially overhead lighting. Switch to lamps or indirect sources.
Use Night Shift Mode on Every Device
And set it to start earlier than you think - late afternoon is ideal.
Listen to an Audiobook Instead of Scrolling
Put your phone face-down and let a voice wind you down instead.
Set a Screen Cutoff Time
Even just 30–60 minutes of device-free time before bed helps reset the signal.
Try Wearing Blue-Light Blocking Glasses
Especially if you’re working late or watching something before bed.
And while minimizing blue light helps prevent the disruption, sometimes late nights are unavoidable. So when nothing else works I turn to my Hapbee Sleep Pad. It emits a gentle frequency, mimicking compounds like melatonin or adenosine. You don’t ingest anything. But your body responds the same way. It’s subtle. Clean. And I especially rely on it while traveling, when routine and lighting are harder to control.
So if you're someone who struggles with sleep on a regular basis, keep these tips and tools in mind. Because the quality of your life is directly influenced by the quality of your sleep.
