Sleep
Melatonin Suppression from Light
Melatonin suppression from light occurs when bright evening light—especially blue-rich sources—delays the sleep hormone signal. Dim, warm nights protect timing and depth.
Melatonin suppression from light happens when bright short-wavelength light at night delays the hormone signal that tells the brain sleep is near. Phones, bathrooms, and overhead LEDs are common culprits—not only laptops.
Even small light leaks during sleep can shift timing.
Common questions
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How bright is too bright before bed?
If you could comfortably read small print across the room, it may be too bright for the last hour. Use task lamps under fifty lux at eye level where possible.
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Do red night lights prevent suppression?
Dim red or amber lights disturb melatonin less than white or blue bathroom LEDs. Keep them low and avoid checking phones under main overheads.
Related terms
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