Orange blue-light-blocking glasses
2–3 h before bed — reduces melatonin suppression.
3D anatomical sleep masks
Full darkness without pressure on the eyes.
Infrared lamps
Red spectrum in the evening to support circadian rhythm.
Pulsetto stimulator
Activates vagal tone before sleep.
Magnesium glycinate 300–400 mg
Muscle relaxation and deep-sleep support.
Scientific sources
- Chang AM et al. (2015) — Evening use of light-emitting eReaders and sleep
- Gooley JJ et al. (2011) — Light suppression of melatonin in humans
- Mason IC et al. (2022) — Light exposure during sleep impairs cardiometabolic function
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