Red light bulbs
Ordinary fittings that put out red light, dimmed for the hours before bed
Screw-in bulbs that emit long-wavelength red rather than white, put into bedside and hallway lamps so the end of the evening happens under light that does less to suppress melatonin. Dimmable versions are the ones worth buying, because a bright red bulb is still bright. They cost a few dollars each. This is the cheap end of evening light control, and switching the overheads off achieves much of the same thing for nothing.
People on record
Sorted by strength of stance
Does it: documented as part of their own routine. Recommends: explicitly advises other people to do it. Discusses: covered it substantively without clear personal adoption; this can include criticism or disagreement.
- Andrew HubermanDoes it
Neuroscientist · Huberman Lab
Dimmable red bulbs go in his bedroom lamps for reading before sleep. He named Bon Charge as the brand he buys, spelled it out on air, and added that he has no financial relationship with the company.
Source: Huberman Lab: AMA #14, 2023 Philanthropy, Evening Routine, Light Therapy, Health Metrics & More
Aimed at the same thing
Other entries filed under sleep.
- Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
WHOOP
Screenless wrist strap tracking strain, recovery and sleep
On record from 6 of 62 tracked people: 4 do it, 1 recommends it, 1 has discussed it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Oura Ring
Ring-worn sleep and readiness tracker
On record from 5 of 62 tracked people: 2 do it, 3 have discussed it - Gear$$$Cheap: Roughly under $50, or under $15/month.
Blue-light blocking glasses
Amber lenses worn in the evening: popular, and genuinely contested
On record from 4 of 62 tracked people: 3 do it, 1 has discussed it - Gear$$$Expensive: Several hundred dollars and up.
Eight Sleep
Mattress cover that actively heats and cools each side of the bed
On record from 3 of 62 tracked people: 3 do it - Gear$$$Cheap: Roughly under $50, or under $15/month.
Light therapy lamp
Bright artificial light for dark mornings when sunlight is not available
On record from 3 of 62 tracked people: 2 do it, 1 recommends it - Gear$$$Cheap: Roughly under $50, or under $15/month.
Sleep eye mask
A cloth mask that blocks light at the eyes when a room cannot be made dark
On record from 3 of 62 tracked people: 1 does it, 2 recommend it
Gear entry · notes paraphrased from cited sources, quoted excerpts copied from the transcript they link to. Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed. How this works.