The Blue Light Blueprint

You know you should put the phone down, but the pull is real—and your biology is paying the price. The Blue Light Blueprint cuts through the noise to reveal exactly how digital screens disrupt your sleep and what you can do about it, starting tonight. Drawing on the overwhelming scientific consensus that blue light after sunset tricks your brain into thinking it’s still daytime, this book delivers a step-by-step, evidence-informed system for reclaiming restful sleep without abandoning your devices. You’ll learn when to dim, which filters actually work, how to redesign your evening environment, and why timing matters more than you think. Each chapter offers concrete, practical moves—from adjusting your phone’s settings to choosing the right glasses—and closes with a simple action plan. No hype, no guilt, no false promises: just calm, reliable guidance from an award-winning science writer who understands both the research and the real-world struggle. Whether you’re a night owl, a parent, a shift worker, or just someone tired of tossing and turning, this blueprint will help you sleep deeper and wake clearer. Part of The Sagewell Wellness Library.