Transform any room into a sanctuary aligned with your circadian rhythm.
- Remove blue light sources: Replace overhead LEDs with warm, amber bulbs (<2 000 K) to minimise melatonin suppression.
- Shield screens: Use blue‑light‑blocking filters or glasses; install software like f.lux or Night Shift to reduce blue wavelengths.
- Embrace natural rhythms: Expose yourself to morning sunlight; avoid bright artificial light after sunset.
- Darkness for sleep: Use blackout curtains and cover LEDs on electronics; remove televisions from bedrooms.
- EMF hygiene: Unplug Wi‑Fi routers at night, keep devices out of bedrooms and switch phones to airplane mode.
- Grounding: Include plants and natural fibres; open windows daily to circulate fresh air.
Consistent light hygiene can improve sleep quality, mood and overall health.