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Experiment #4: One Hour Without Bright Light Before Bed

Writer: Dr. Saartje Jooris
Dr. Saartje Jooris
Jun 23
2 min read

Updated: Sep 1

Illustrated banner for Health Shift Experiment 4 showing a woman reading a book in bed under warm, dim red evening light. A red bedside lamp and darkened room create a calm bedtime atmosphere, illustrating the habit of avoiding bright light during the hour before sleep.

Your evening routine doesn't begin when you get into bed. It starts long before that.

One simple way to prepare your body for sleep is by reducing bright light during the last hour before bedtime.


Why this experiment?

Light is one of the strongest signals your brain uses to determine whether it's time to be awake or asleep.


Bright indoor lighting, televisions, tablets and phones can all make your brain think it's still daytime. Dimming the lights won't instantly make you sleepy, but it does remove one of the signals telling your body to stay alert.


The experiment

For the next seven evenings:

  • About one hour before bed, dim the lights in your home.

  • If possible, avoid bright screens during that final hour.

  • If you do use a screen, reduce its brightness and use night mode if available.

  • Choose quieter activities instead, such as reading, stretching, journaling or listening to music.


You don't have to sit in darkness. Simply make your environment feel more like evening than midday.


If that's unrealistic

Many people still need to answer messages, finish work or spend time with family.

Don't let perfection stop you from making progress. Even reducing the brightness of your environment is likely better than doing nothing.


If it's harder than expected

Modern life isn't designed around sunsets. You may need to work in the evening, help children with homework, or simply enjoy watching television. Don't aim for darkness—aim for reducing unnecessary bright light where you can.


If one hour feels impossible, start with 20 or 30 minutes. It's better to build a habit than abandon it because it feels all-or-nothing.


Make it easier

  • Dim the lights in your living room after dinner.

  • Switch on your phone's or computer's night mode automatically each evening.

  • Charge your phone outside the bedroom if possible.

  • Replace the last part of your evening with something relaxing, such as reading, stretching or listening to music.


What to notice

At the end of the week, ask yourself:

  • Do you become sleepy earlier?

  • Do you spend less time lying awake after going to bed?

  • Do you reach for your phone less often?

  • Does your evening feel calmer?


If you notice a difference, consider making this part of your normal evening routine. Small changes, repeated consistently, often become the easiest habits to keep.

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