Glow Down Before You Wind Down: Examining the Effects of Light Exposure on Sleep Quality

In this article, we will take a closer look at the findings of an e-book study regarding light exposure and its potential effects on sleep quality. The study concluded that reading an e-book on maximum brightness for four hours before bedtime can lead to decreased melatonin production and difficulty sleeping. We will also explore the various ways in which technology has been used to address this issue, including smartphone settings, LED bulbs, and e-reader devices.


The findings of the study were based off two conditions: one with an iPad set to maximum brightness for four hours before bedtime each night for five consecutive evenings; and a second condition with printed books read in very dim room light over four hours each night for five consecutive evenings. The results showed that while both conditions led to decreases in melatonin production, those who read from the iPad had greater levels of decreases than those who read printed books.

This suggests that not only is it important to reduce screen time prior to bedtime but also be mindful of how bright your device is set when using it at night. To address this issue, many smartphones now come with built-in settings such as Night Shift or Low Light modes which automatically adjusts the color temperature of your device’s display depending on the time of day or amount of ambient light available in order to reduce blue light exposure and help you sleep better at night. Additionally, LED bulbs are now available that allow you control their color temperature from warm white (2700K) all the way up to cool white (6500K) so you can adjust how much blue light exposure you get depending on what activity you’re doing or what time it is – something incandescent bulbs cannot do due to their fixed spectrum output.

For readers who want a more book-like experience when reading digitally without sacrificing sleep quality there are now dedicated e-readers like Amazon’s Kindle Oasis and Kobo Aura H2O which boast screen resolutions designed specifically for nighttime use such as black and white E Ink displays with adjustable front lights so they can be dimmed very low without sacrificing visibility or causing eye strain – perfect for reading right before bedtime without worrying about disrupting your sleep cycle!

Overall, while technology has provided us with more efficient ways of completing tasks such as reading books digitally instead of having them printed out; we must still remain aware not only our usage habits but also our environment when using these devices if we want our bodies

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