Editor’s Note: Discover how circadian-friendly lighting helped me reset my sleep in just 3 days—naturally. Use code TCM15 for 15% off if you’re ready to try it yourself. Explore the Sleep Collection →

I thought I was doing everything right. I’d force myself into bed early, sip chamomile tea, and shut off Netflix by 10 PM. Yet night after night, I’d lie there—wired, staring at the ceiling, unable to drift off until 2 or 3 in the morning. My mornings were a groggy mess, surviving on less than six hours of sleep and waking up exhausted, dreading the day ahead.

The culprit? Turns out, it was my lighting habits sabotaging my circadian rhythm.

Your circadian rhythm is your body’s internal clock, responding primarily to natural light cues. Artificial blue and green light at night disrupts melatonin production, keeping your brain alert when you desperately need rest (Harvard Health). After finally realizing this, I made three critical changes—and they transformed my sleep.

3 Habits Wrecking Your Sleep

Habit 1: Evening Lighting That Wasn’t Doing Enough

Like most people, I already had a rule at my house—no harsh “big lights.” My place was sprinkled with small lights, creating a warm ambiance, but it still wasn’t enough to support restful sleep.

The Fix: BON CHARGE Full Spectrum Light Bulb

Replacing bulbs in my current fixtures with the BON CHARGE Full Spectrum Light Bulb completely transformed my evenings. This bulb effortlessly mimics natural sunlight throughout the day, helping align my circadian rhythm. Switching between its three lighting modes—energizing cool light for morning, balanced daylight for midday, and relaxing warm tones for evening—is as easy as turning the light off and on. Unlike traditional smart bulbs, which rely on WiFi or Bluetooth and emit higher levels of EMF radiation, this bulb provides safer, healthier lighting, supporting restful evenings.

Habit 2: Overexposure to Blue Light During Long Workdays

My typical workday often stretched into the evening, leaving me exposed to continuous blue light from standard desk lamps and screens. This constant exposure kept my brain overstimulated, making it nearly impossible to unwind and prepare for restful sleep.

The Fix: BON CHARGE Blue Light Blocking Lamp

Introducing the BON CHARGE Blue Light Blocking Lamp to my workspace dramatically improved my daily routine and nightly rest. I keep one lamp on my work desk, set to the brightest mode during the day for clear focus and productivity. As the day progresses, a quick tap on the lamp base cycles through its three brightness levels, gently guiding my lighting from energizing brightness to calming warmth. By evening, the pure red setting creates a peaceful atmosphere by my bedside, effortlessly signaling my brain that it’s finally time to unwind and drift off into restful sleep.

Habit 3: Jarring Lights Disrupting My Midnight Moments

Waking in the middle of the night and flipping on bright lights was sabotaging my sleep. Even quick trips to the kitchen or checking on my dogs left me feeling wide awake again.

The Fix: BON CHARGE Motion Sensor Night Light

Placing BON CHARGE Motion Sensor Night Lights around my home has made nighttime navigation seamless without wrecking my sleep. These discreet lights emit a gentle red glow when detecting motion, keeping my melatonin undisturbed. Now I can move quietly through my home without harsh lights disrupting my rhythm or waking me fully.

The Science-Backed Benefits

It might seem simple, but the science behind why these lighting solutions work is incredibly compelling. Our bodies have evolved to respond to natural light cycles—bright, blue-rich sunlight in the morning signals our brains to wake up and be alert, while soft, warm hues at dusk trigger the release of melatonin, preparing us for restful sleep.

What makes BON CHARGE even more unique is their commitment to quality and efficacy. Every product was personally tested by the founder for months before launch to ensure they not only work—but truly make a difference. 

BON CHARGE’s lighting products expertly replicate this natural rhythm, addressing critical aspects of sleep hygiene by:

• Blocking Sleep-Disrupting Light: By eliminating harmful blue and green wavelengths in the evening, these products ensure your body maintains optimal melatonin production.
• Regulating Natural Melatonin: Encouraging consistent and natural melatonin production helps you fall asleep quicker and stay asleep longer, ensuring deeper, restorative rest.
• Reducing Eye Strain and EMF Exposure: Flicker-free technology and minimized EMF radiation for less eye strain and peace of mind  from unnecessary risks commonly associated with traditional lighting.
• Seamless Customization: Easily adjustable lighting modes effortlessly match your body’s circadian needs, creating a stress-free transition from daytime productivity to evening relaxation.

Together, these small but strategic changes have made an immense difference in the quality of my sleep and overall wellness.

Prioritize Your Sleep, Not Just Supplements

We often focus heavily on supplements, nutrition, and exercise for our wellbeing l, yet overlook the fundamental role of our circadian rhythm. I underestimated how deeply lighting impacts sleep quality, mood, and daily energy—until these simple swaps showed me the incredible difference they can make. By making these changes and committing to a circadian-friendly lighting routine for just a few days, I started to feel real shifts—falling asleep faster, staying asleep longer, and waking up without the dread and fatigue I was so used to. The truth is, you don’t need a complete life overhaul—just a few thoughtful tweaks.

I vividly remember waking up the first few mornings after implementing these changes, feeling truly refreshed and energized in a way I hadn’t experienced in years. Investing in circadian-friendly lighting transformed my nights and gave me back restful, energizing mornings. Because ultimately, great sleep isn’t just about feeling rested—it’s about reclaiming your vitality, improving your mood, and truly thriving each day.

Ready to experience this transformation yourself? Your sleep (and your mornings) will thank you. Shop Now. 

All material on The Chalkboard Mag is provided for educational purposes only. Always seek the advice of your physician or other qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programs. This story is brought to you in partnership with BON CHARGE. From time to time, TCM editors choose to partner with brands we believe in to bring our readers special offers.