Chronobiology—the study of biological rhythms—has revealed that your evening routine directly impacts sleep architecture. Exposure to blue light after 8 PM suppresses melatonin production by up to 50%. A consistent wind-down routine signals the suprachiasmatic nucleus to prepare for sleep. Optimal practices include dimming lights 90 minutes before bed, avoiding caffeine after 2 PM, maintaining a cool bedroom temperature (65-68°F), and practising progressive muscle relaxation.
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