Sleep
Melatonin Onset Dimming
Lowering bright light before bed protects natural melatonin timing and helps sleep onset align with your target schedule.
Melatonin onset dimming is reducing bright and blue-rich light one to two hours before target bedtime so natural melatonin rise is not delayed. Overhead LEDs, phones, and late workouts under bright gym lights can push sleep onset later even when you feel tired.
Warm, low-level lamps and night modes help; supplements do not replace light hygiene.
Common questions
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How long before bed should you dim lights?
Start sixty to ninety minutes before target sleep with warmer, lower brightness. Consistency matters more than perfect zero blue.
Related terms
Put Melatonin Onset Dimming into practice
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