Quick answer: Part of that wired, buzzing feeling before bed is alerting blue light from your screens telling your brain it's still daytime, on top of the stimulating content itself. Blocking evening blue light helps your body start to downshift toward sleep.
How to downshift before bed
- Wear an amber lens for the last hour or two of screen time
- Dim and warm the lights; switch on device night mode
- Swap stimulating content (news, fast games) for something calmer
- Cut late caffeine and leave a buffer before bed
Keep in mind
Light is only part of it, what you do on the screen matters too. Glasses handle the alerting-light side; a calmer wind-down handles the rest.
The bottom line: Feeling wired before bed is partly your screens flooding your eyes with alerting blue light. Block it with amber glasses, dim the lights, and choose calmer evening content, and your brain can finally start to wind down.
