Melatonin and Sleep: The Science Behind Screens and Your Rest
Health and sleep
Melatonin is the hormone that tells your body it's time to sleep. And the blue light from your screens is, perhaps, what interferes with it the most.
Understanding how this relationship works is understanding why you sometimes go to bed exhausted but sleep doesn't come. It's not a coincidence or bad luck: it's a biological mechanism you can manage.
What melatonin is and how it is released
Your brain has an internal clock — the circadian rhythm — that is guided by light. When evening falls and the light dims, that clock orders the release of melatonin, and you start to feel sleepy. When there is bright light, it stops it, because it interprets it as still being daytime.
Why blue light is the most determining factor
Within the visible spectrum, shorter, more energetic wavelengths — blue light — are what inhibit melatonin the most. That's why an hour on your phone in bed can delay your sleep more than you imagine: you're sending your brain a full daylight signal.
It's not about eliminating screens, but about timing: reducing blue light in the hours before sleep protects your melatonin and your rest.
What you can do tonight
- Dim the lights in your house a couple of hours before bed.
- Activate night mode on your devices as support.
- Create a wind-down routine at the same time.
- Use a maximum blue light filter in the last one or two hours of the day.
A maximum filter for the night, which blocks a large part of blue and green light so that your brain receives the correct signal.
Discover Ryva glassesFrequently asked questions
No. During the day it keeps you alert and regulates your internal clock. The problem is excessive exposure at night, when your body is preparing to rest.
No. They are a support that works best with good habits: regular schedules, fewer stimuli, and a dark environment.
Protect your rest every night
Take care of your melatonin during key hours and give your body the right signal to sleep.
Discover Ryva glassesThis content is informative and educational; it does not replace the advice of a visual health professional. Blue light filtering glasses are a support and work best when accompanied by good screen habits.