Sleep Smarter: How Light Shapes Your Rest, Focus & Mood
- Julia Varshavsky
- Jun 10
- 2 min read
Updated: Jul 21
Welcome to The Sage Minute—bite-sized, science-informed insights on wellness, emotional balance, and longevity. Each issue offers a practical method or tool—behavioral, nutritional, or environmental—grounded in evidence and lived experience.
Some of you may have seen my recent posts from the Biohacking conference. It was an inspiring opportunity to explore innovative tools that support well-being—mentally, physically, and emotionally.
One of the things I’ll be doing in this newsletter is sharing insights into wellness tools—ones I’ve tested, trust, and have seen make a meaningful difference for both me and my clients.
Let’s begin with one of the most overlooked disruptors of wellness: poor sleep.
Whether it is trouble falling asleep, waking during the night, or feeling groggy in the morning—sleep challenges are incredibly common. And one of the most influential (and underestimated) factors affecting our rest? Light.
Why Light Matters
Our bodies are wired to follow natural cycles of light and darkness. Morning sunlight helps trigger cortisol release and wakefulness. Evening darkness is a cue for melatonin production and preparation for rest.
But modern life—bathed in screens and artificial light—interrupts this rhythm. Even brief exposure to bright light at night can: contribute to delayed melatonin onset, reduce time spent in REM sleep, and affect next-day focus and cognitive clarity.
A light hygiene routine to support better sleep, sharper focus, and improved mood:
Morning Light Boost → Step outside or stand by a window for a few minutes. This simple routine helps to align circadian rhythms and supports cortisol balance.
Daytime Focus → In artificial-lit spaces, wear TrueDark® Daylights. Designed to filter overstimulating wavelengths - it aids in reducing visual fatigue and supports sustained focus.
Evening Wind-Down → About 20 minutes before bed, put on TrueDark® Twilights. They block blue and green light exposure to support melatonin production and sleep quality - even when using screens.
A few references for a deeper dive into the science of light and sleep:
Walker, Matthew. Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner, 2018.
Silvani, Marcia Ines, et al. The Influence of Blue Light on Sleep, Performance and Wellbeing in Young Adults: A Systematic Review. Chronobiology International, vol. 39, no. 5, 2022, pp. 635–649.
Lunn, Ruth M., et al. Health Consequences of Electric Lighting Practices in the Modern World: A Report on the National Toxicology Program’s Workshop on Shift Work at Night, Artificial Light at Night, and Circadian Disruption. Science of the Total Environment, vol. 607–608, 2017, pp. 1073–1084.
If you’re curious about light-filtering glasses, you can visit their shop. Use code DRJULIA for up to 10% off. This is an affiliate link, which means I may earn a small commission if you make a purchase—at no additional cost to you. It helps support The Sage Minute, and I only share products I trust.
Have you noticed how light affects your sleep, mood, or focus? I’d love to hear your experiences in the comments.
Stay Present, Thrive Daily!
— Julia
The content in this website is for informational purposes only and is not intended as medical advice. Always consult a qualified healthcare provider before making changes to your wellness routine. For full disclosure information, see Health Claims Disclosure | Sage Crew and Affiliate Disclosure | Sage Crew.
