Blue Light and Sleep: What Desk Workers Need to Know

Blue light in the 430–450 nm range suppresses melatonin production, disrupting your circadian rhythm and delaying sleep onset. Solutions are simple: enable Night Mode or a blue light filter on all devices after sunset, wear blue-light-blocking glasses in the evening, and avoid screens for at least 30 minutes before bed. Monitor light bars with adjustable colour temperature also help by letting you switch to warm light at night.