12 Blue Light Breaks to Protect Your Eyes and Sleep

9. Evening screen routines for better sleep

Evening habits matter for sleep more than daytime screen exposure. Blue wavelengths suppress melatonin and can delay sleep onset when you use bright screens at night. Create a predictable wind-down: choose a time to stop interactive screens, dim house lights, and switch to lower-stimulus activities like reading a printed book, gentle stretches, or listening to calming music. If you need to use devices, enable warm color settings and reduce brightness for at least 60 to 90 minutes before bed. Keep bedroom lighting soft and avoid bright overhead lights close to bedtime. For older adults prone to early waking or fragmented sleep, consistent timing helps the circadian system settle. Pair screen limits with other sleep-friendly habits: a comfortable bedroom temperature, limited caffeine late in the day, and a short relaxing ritual before lights out. These combined steps support sleep quality far better than relying on any single tool alone.

10. Implementing breaks at work and home

Breaks stick when they’re part of a routine. At work, encourage a culture of brief, scheduled pauses by adding short break blocks to calendars and team meetings. Managers can lead by example, closing laptops for two minutes during long calls. For remote work, create a daily checklist that includes two to three planned breaks and a longer hour-long focus session followed by a longer recharge. At home, pair breaks with natural cues: stand up during phone calls, check mail between tasks, or do a five-minute kitchen walk after finishing a screen task. Caregivers can schedule shared device time and remind older adults gently about breaks without nagging. Use accessible tools—desktop timers, phone reminders, or browser extensions that favor calm nudges over intrusive alarms. Small policy changes at work, like encouraging screen-free lunch breaks, reduce strain for everyone and signal that comfort matters as a shared value.