Dim Lights and Avoid Screens for Better Sleep

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Bryan Johnson discussing sleep habits on his YouTube channel

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Quotes From Source

“Slowly dim your lights before bedtime.”

Story of claim

Dimming lights and avoiding screens an hour before bedtime helps improve sleep quality. Bryan recommends using blue light blocking tools and engaging in relaxing activities like reading.

  • Goal: Enhance sleep quality by managing evening light exposure.
  • Proof: Bryan claims dimming lights and eliminating screens before bed calms the mind and prepares the body for restful sleep.
  • Nuances:
    • Optimal light levels: 2700-3500 Kelvin
    • Use f.lux or blue light blocking glasses
    • Engage in non-screen activities before bed
  • Impact on Life: Improved sleep quality can lead to better mood and increased daily productivity.

Investments

  • Price: $0-50 one-time for light adjustments and glasses
  • Time: 1 hour daily (results may vary)
  • Effort: Requires discipline to avoid screens and dim lights

Risks

No significant risks mentioned, but reduced screen use might be challenging for some.

Alternatives

  • Installing smart lighting systems to automate dimming
  • Using red light therapy before bed

Get Started 🚀

  • Install f.lux on your devices to reduce blue light
  • Purchase blue light blocking glasses
  • Dim your lights to 2700-3500 Kelvin an hour before bed
  • Replace screen time with reading or quiet activities

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Reference Video