Lesson 11 of 29
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Start Reducing LAN & getting off screens before bedtime

How to Reduce LAN and Blue Light Sources in the Evenings:


Part of the sleep reset is taking steps to reduce how much blue light our brains are exposed to after sunset and especially in the 2-3 hours before bedtime.  This is obviously easier said than done, since most evening entertainment especially at home, revolves around a screen of some sort.

However, especially if you are suffering with non restorative sleep or feeling tired during the day without caffeine it is a necessary step to dramatically reduce your pre-bedtime screen time.



Get off all screens a least 2 hrs before bedtime. That means turning off your smart phone, computer, ipad and ideally, TV screens at least 2 hours before you want to be falling asleep, ideally around 8pm latest for the next 2 weeks.

After this, if sleep is improving, if you must look at a screen, for example, watching TV, ideally keep it a fair distance away amd wear blue blocking glasses (see link in other card).

If you must look at your phone or your computer screen, ideally avoid it aat all 1 hr before bed. But if you must look at them any time after 7:30pm, install and use the Apps on your phone and computers to reduce blue light:  —  F.Lux (Mac), Twilight (Android) AND wear your blue blocking glasses.

In addition to avoiding looking at screens close to bedtime:

  • Turn off ALL SCREENS  including smart phones and set devices to airplane mode in the bedroom so they don’t light up overnight while you sleep
  • NO flashing blinking lights for charging cables in the bedroom-cover any lights with masking or electrical tape
  • Use ‘After Sunset Lighting’ in the house as much as possible: Candles, Incandescent bulbs, low blue light emitting bulbs for bedroom, dual bulbs for living area, dimmers

What to Do instead of looking at screens….Some ideas to get you started are:

  • Reading a book (a real one, or on a non-backlit only e-reader ).
  • Catch up with a friend or family member (in person or audio call catch ups so you are not looking at a screen)
  • Play a board game or cards ‘offline’
  • Listen to a podcast
  • Listen to music, and connect a smart voice activated speaker so you don’t have to look at your phone screen while you find what you like
  • Do some home yoga or other gentle movement or stretching exercise on the ground with calming music
  • Go for a walk after dinner if possible
Resilience Clinic