Why light controls sleep
Light is the most important pacemaker of your internal clock.
It signals your body when it’s time to stay awake – and when it should switch to sleep mode.
Especially blue light from screens (phone, laptop, TV) has a strong influence because it inhibits the release of melatonin, the sleep hormone.
How blue light disrupts sleep
- Delay in falling asleep – you feel awake for longer.
- Less deep sleep – the most restorative part of the night is shortened.
- Shifted sleep rhythm – you are more tired in the morning and stay active longer in the evening.
Other light factors
- Bright artificial light in the evening can keep you awake.
- Streetlights & LED lamps in the bedroom disrupt the darkness.
- Natural daylight in the morning, on the other hand, stabilizes the sleep-wake rhythm.
Tips for better sleep through light control
- In the evening, reduce screen time or use blue light filters.
- Make the bedroom as dark as possible (curtains, sleep mask).
- Get natural light first thing in the morning (e.g., by taking a short walk).
- Use gentle, warm light in the evening instead of harsh white light.
Your next step
Light is a simple but powerful lever for restful sleep.
The bestforming app supports you with this:
- with routines for evening “digital detox” phases,
- with tips for light-friendly evening routines,
- with tracking tools that help you improve your sleep quality.
Get the app and bring your sleep into the right rhythm with light.