10 Essential Facts About Melatonin

4. Blue Light Makes Sleeping Difficult

In addition to the amount of light before bed, the wavelength or color of the light also influences the effectiveness of melatonin. Red light, which is of relatively low intensity, can help stimulate melatonin production. Blue light, on the other hand, is of higher intensity and can inhibit the beneficial effects of melatonin. In addition to sunlight, blue light emits from televisions, computer screens, and cell phones. It causes a decrease in melatonin production, making it harder to fall asleep. For this reason, experts recommend staying off screens for at least half an hour to as much as two hours before bedtime, or use blue light blocking glasses after sunset.