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.
Cho Y, Ryu SH, Lee BR, et al. Effects of artificial light at night on human health: A literature review of observational and experimental studies applied to exposure assessment. Chronobiol Int. 2015;32(9):1294-1310. PMID 26375320 Narrative literature review of observational and experimental studies. · weight 0.5 · Artificial light at night is associated with circadian disruption; the review is descriptive and does not quantify a safe threshold.
Limits: The value of a wind-down routine as a behavioural boundary is not what the cited studies measured; they measured light and melatonin. Treat the routine as habit design.
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