Every output names at least one verified PubMed source.
Gooley JJ, Chamberlain K, Smith KA, et al. Exposure to room light before bedtime suppresses melatonin onset and shortens melatonin duration in humans. J Clin Endocrinol Metab. 2011;96(3):E463-E472. PMID 21193540 Controlled laboratory study in healthy adults; room light (<200 lux) vs dim light (<3 lux) in the 8 h before bedtime. · weight 0.8 · Ordinary room light before bed delayed melatonin onset in 99% of participants and shortened melatonin duration by roughly 90 minutes.
Tähkämö L, Partonen T, Pesonen AK. Systematic review of light exposure impact on human circadian rhythm. Chronobiol Int. 2019;36(2):151-170. PMID 30311830 Systematic review of light exposure and human circadian phase. · weight 1.0 · Light in the evening and at night delays the circadian phase; morning light advances it. Even low light levels at night can produce a response.
Limits: The lux levels in the underlying study were laboratory-controlled; a home dimmer or lamp is not equivalent and this planner does not measure your actual light levels.
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