Blue Light Toxicity & Your Night Routine: How to Wind Down Naturally for Better Sleep

If you read my recent post on creating a healthy morning routine, you already know how important it is to start your day with intention. But here’s the truth no one tells you: your night routine matters just as much. If the morning routine sets the tone for your day, your evening routine sets the stage for your sleep. Healthy sleep is the real VIP when it comes to detox, healing, brain clarity, emotional balance, and simply being a functional human.

And trust me… I learned this the hard way.

For years, I struggled with insomnia and chased sleep the way a wild animal stalks prey in the jungle. It was dramatic, desperate, and definitely not cute. Lack of sleep didn’t just make me tired; it made me moody, and forgetful. Tossing and turning night after night got old fast, so I’d resort to listening to the TV until I finally passed out. Sometimes I tried reading instead, but then came the headaches. It was a whole saga.

Trying to sleep but your thoughts are hosting a full-blown TED Talk.

Then several years ago, I stumbled into the world of blue light toxicity, and suddenly, everything clicked. I learned how much our screens and devices are disrupting our sleep patterns and not in a “minor inconvenience” kind of way. More like “you’re stealing my melatonin and ruining my life” kind of way.

I made a few simple changes… and now? I fall asleep within minutes of my head hitting the pillow and sleep through the night like a well-fed baby. If I do wake up to use the restroom, I can fall back asleep instantly. That used to feel impossible.

The information in this blog truly changed my life and it can change yours too. So let’s talk about how your screens might be silently stealing your most precious gift… sleep.

What Is Blue Light Toxicity? Why Evening Exposure Disrupts Sleep

Blue light is a high-energy visible light that comes from:

• phones

• tablets

• TVs

• computers

• LED bulbs

• overhead lighting
  

During the day, blue light is doable — it even helps with alertness. I still try to limit it as much as possible. But at night? It’s basically like telling your brain, “Hey! It’s noon! Stay awake!”

Exposure to blue light after sunset can:

• suppress melatonin (your body’s natural sleep hormone)

• disrupt your circadian rhythm

• increase eye strain and fatigue

• overstimulate your nervous system
  

In short: blue light confuses your brain and body, making it harder to fall asleep and stay asleep.

And if you’re someone who lies awake scrolling or watching TV to “wind down,” please don’t feel judged, I was the president of that club. But knowing better really does help you do better.

How Blue Light Impacts the Nervous System

Every screen in your life puts out blue light, but that’s not all.  This kind of stimulation activates the sympathetic nervous system, also known as “fight-or-flight.”

When your nervous system is overstimulated:

• you feel alert

• your mind races

• your body stays tense

• your melatonin takes a nosedive

• your sleep becomes shallow or inconsistent

  
  

Reducing blue light in the evening helps shift your body back into “rest and digest,” where true healing and deep sleep happen.

Amber Blue-Light Blocking Glasses: Your Simple Evening Fix

I’m not exaggerating when I say amber glasses changed my life. They even make amber glasses that go over your eye glasses if needed. Click here to check out what I wear each night on Prime. Or purchase the glasses below by clicking on the photo.

When your glasses clock in for the night shift.. Meet the melatonin bodyguards.

Evening Use (the life-changing part)

Put them on once the sun goes down, especially if you’re:

• watching TV

• scrolling

• reading from a screen

• cooking under bright LED lights

• working late

  
  

Amber lenses help protect your melatonin so your brain actually knows it’s nighttime.

Daytime Use

If you work on screens all day (hello, everyone), amber glasses can help reduce:

• headaches

• eye strain

• nervous system overstimulation

• digital fatigue

When your screen gives you a headache but you keep staring at it anyway because… life.

Additional Benefits

Consistent use can support:

• deeper sleep

• a calmer nervous system

• reduced migraines or tension headaches

• healthier circadian rhythms

  
  

Tip: For best results, pair amber glasses with earlier screen cutoffs, warm lighting, and short breaks during daytime screen use.

Practical Ways to Reduce Blue Light at Night

1. Limit Screens After Sunset

Try to avoid screens 1–2 hours before bed. Your brain will thank you.

2. Use Amber Blue-Light Blocking Glasses

Wear them at night… and optionally during long daytime screen sessions.

3. Switch to Warm or Dim Lighting

Use lamps instead of harsh overheads. Candles or battery-operated candles instantly create a cozy vibe and support melatonin production.

4. Turn On Night Mode or Blue Light Filters

If you must use devices, use filters to reduce the damage.

5. Make Your Bedroom a Tech-Free Zone

• Keep your phone out of the room

• Use a real alarm clock that is dim or analog

• Turn off the TV

  
  

It helps your brain associate your bedroom with rest instead of stimulation.

An alarm clock that won’t pull you into a 3-hour scroll spiral. Revolutionary..

6. Take Screen Breaks Throughout the Day

Short breaks + a little sunshine + grounding can reset your eyes and nervous system.

A Healthy Evening Wind-Down Routine (60–90 Minutes)

Here’s a structure that supports relaxation, detox, nervous system balance, and truly restful sleep.

1. Dim the Lights & Set the Mood (5–10 min)

Lower the lights, turn on lamps or candles, and put on calming music. This is a lovely time for prayer, journaling, or quiet reflection.

Ink on paper has a way of revealing what the heart has been holding.

2. Gentle Movement or Stretching (5–10 min)

Light stretching, breathwork, or a short evening walk.

3. Evening Skin, Oral and Supplement Care (10 min)

Brush, floss, oil pull if desired, and apply nighttime skincare. Take a relaxing bath with Epsom salts or take in magnesium, which helps facilitate sleep and decreases muscle aches and pains.

4. Reflection & Gratitude (5–10 min)

Write down 1–3 things you’re grateful for or read scripture. This helps shift your mind into peace instead of racing thoughts.

5. Grounding & Relaxation (5–15 min)

Go outside barefoot if possible, or use grounding tools. Combine with slow breathing or guided relaxation.

6. Optional Rituals (10–20 min)

Pick anything that relaxes you:

• castor oil pack

• light massage

• journaling

• reading a calming book or the Bible

  
  

7. Prepare Your Sleep Environment (5 min)

• make the room cool, dark, quiet

• remove devices

• turn off WiFi if desired

  
  

Small adjustments add up to major sleep improvements.

Final Thoughts: Small Changes = Big Results

You do not have to change everything at once. Even dimming your lights 30 minutes earlier or wearing amber glasses at night can make a huge difference.

If you pair this with a healthy morning routine, especially morning sunlight exposure, your circadian rhythm becomes incredibly resilient.

If you want to dive even deeper into blue light toxicity and how to manage it, I highly recommend The Blue Light Diet: How to Electronically Detox Your Life in 30 Days by Anthony Chandler. It’s packed with practical, easy-to-implement tips that can help you take your blue light detox to the next level.

If you haven’t already, check out my blog “Morning Wellness Routine to Support Detox and Mindful Living” to support both ends of your day.

Better sleep is not a luxury,  it’s a foundation for healing, brain function, hormone balance, mood stability, and overall quality of life. These small shifts helped me go from insomnia to effortlessly sleeping through the night, and I hope they help you reclaim your rest too.