Blue light has become the bogeyman of evening screen use, and the picture in the literature is messier than the marketing suggests. We walk the actual melatonin-suppression evidence, the melanopsin and ipRGC mechanism, why intensity and timing matter far more than the color filter on your phone, what Night Shift and warm front-lights genuinely do, and a calibrated take on screens before sleep.
Melatonin
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Blue Light and Circadian Rhythm