🎯 Today’s Mission:

To successfully complete today’s mission:

✅ Install F.Lux on your PC / Adjust the brightness on your phone.

✅ Write down, in your Sleep Journal, all the sources of blue light (or just bright light) that you are usually exposed to in the evenings and before going to bed.

✅ [OPTIONAL] Share with us, in the Sleekgeek Sleep Challenge Support Group, what you think about light affecting your sleep.

✅ Complete the form at the bottom of the page when done.

💡 More Info:

On Day 5 we challenged you to avoid electronic screens 2 hours before bed.

We also explained how melatonin plays an important role in regulating our internal sleep-wake clock called as well as how blue light (e.g. from electronic screens) can interfere with this process and disrupt your sleep.

If you haven’t read Day 5’s challenge for whatever reason, we recommend that you go through it first before continuing with this one.

💻 Just get F.Lux:

F.Lux is a simple free program that you install on your computer and it automatically adjusts the colour and brightness of your screen based on your timezone.

During the day, it makes your screen nice and bright, with lots of blue light to make you feel alert and productive.

Then, as the sun sets, it dims your screen and makes it less harsh to look at by taking out the blue light, giving it a faint orange hue. Other than improving your sleep cycle, it also helps to reduce eye strain at night.

Again, you can download F.Lux here.

If you ever find it interfering with your work during the day (maybe you’re in graphic design and need more accurate colours shown on your screen, you can simply right click the F.Lux icon on your taskbar and select “Disable”.

📲 What about your cellphone / tablet?

iOS devices have a feature called “Night Shift” and Android devices have a feature called “Night Mode”.

Both of these features do a similar thing to F.Lux. At night, they automatically adjust the colours of your cellphone or tablet display to the warmer end of the spectrum, making it easier on the eyes and reducing the amount of blue light that it emits.

✨ Want to take it a step further?

If you find that installing F.Lux and adjusting the brightness on your phone makes a BIG difference to your sleep, you do have the option of taking things a step further…

You can buy “Blue Light Blocking Glasses” on Amazon or Takealot to wear after sunset until bedtime which will help to reduce incoming blue light from other sources that you don’t have as much control over (such as ceiling lights, television screens, bedside lamps, and so on).

You may want to check with your significant other first as they can look pretty dorky and you might be sleeping on the couch (which will definitely not be good for your sleep!).