But the diabolical twist in the way that your brain and body respond to light is that early in the day in the morning hours , you need a lot of bright light ideally from sunlight to be very alert and to wake up . But in the evening hours and nighttime hours , it takes very little light , very few photons in order to wake up your brain and body and to disrupt your circadian clock and disrupt your sleep . So what that means is that once the sun goes down , which of course is going to happen at different times of year in different places on earth .
In fact , many people find that blue blockers provide them some relief from headache and some eye strain if they wear blue blockers throughout the day and certainly at night , but you don't need them . And even if you do wear them , you will find that if lights are very bright , doesn't matter if it's a blue light , a yellow light or a red light , those bright lights will wake up your brain and body , they will activate the same mechanisms that were activated early in the day by sunlight . However , and here's the really diabolical twist I mentioned this earlier .
However , and here's the really diabolical twist I mentioned this earlier . But the diabolical twist in the way that your brain and body respond to light is that early in the day in the morning hours , you need a lot of bright light ideally from sunlight to be very alert and to wake up . But in the evening hours and nighttime hours , it takes very little light , very few photons in order to wake up your brain and body and to disrupt your circadian clock and disrupt your sleep .
Now , Melatonin , a lot of people think of as a supplement , but melatonin is naturally released as the evening comes about and into the nighttime hours , it's a hormone that makes you feel sleepy and allows you to fall asleep . So viewing bright light in the late evening hours and nighttime hours is really not good for your sleep quality and your ability to fall and stay asleep . So for most people , a simple rule of thumb is going to be avoid bright artificial lights of all colors and in particular overhead bright artificial lights between the hours of 10 p.m. and 4 a.m. That's right between 10 p.m. and 4 a.m. Avoid those bright artificial lights as much as possible .
Some nights you're gonna go out , you might view a lot of bright lights . But most nights of your life , you're going to want to dim the lights in your internal environment . And ideally the lights that you do use , you would place low in that physical environment .
