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Getting bright light throughout the day could be just as important for improving sleep as avoiding blue light exposure at night.
After exposure to daytime bright light (6.5 hours), evening use of a tablet for two hours did not affect sleep in healthy young students.
The evening tablet use did not affect sleepiness and saliva melatonin levels before sleep, nor did it change the time to fall asleep or subsequent sleep. It has previously been shown that early bright light exposure can ameliorate some of the suppressive effects of evening blue light has on melatonin levels.
To learn more about the importance of early bright light exposure on improving sleep quality, check out my podcast with Dan Pardi that talks about a lot of interesting points relevant to this…