Research
Hormonal
Nocturnal exposure to blue light (specifically ~460–480 nm) suppresses melatonin secretion and disrupts the circadian rhythm, increasing health risks such as metabolic syndrome and cancer.
Minimize exposure to blue-rich light (LEDs, screens) during the evening and night. Use warm-colored, low-intensity lighting after sunset to protect your natural melatonin rhythm and reduce the risk of chronodisruption-related health issues.
GoodSupportsHIGH confidence
In mammals, melatonin is produced by the pineal gland at night, and its secretion is inhibited most efficiently by light at ~460–480 nm.
Why this rating
The paper is a review citing numerous epidemiological and mechanistic studies, though it does not present new primary clinical trial data.
Source
Protecting the Melatonin Rhythm through Circadian Healthy Light Exposure
María‐Ángeles Bonmatí‐Carrión et al. · International Journal of Molecular Sciences · 2014
DOI 10.3390/ijms151223448
narrative_reviewCited 219×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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