Recommendations for covering fluorescent lights for sleep

To mitigate the impact of fluorescent lights on sleep, Andrew Huberman recommends using red lights in the evening, particularly in the bedroom or other areas you spend time in before sleep 1. This helps because red lights do not contain the blue wavelengths that can suppress melatonin, the hormone involved in sleep. Additionally, it is suggested to dim lights in the evening and to position lights lower in your visual field to avoid interfering with circadian rhythms 2. For times when you cannot avoid bright light exposure at night, such as emergencies or necessary tasks, the impact on sleep can be partially offset by getting sunlight in your eyes in the late afternoon or early evening 1.

It's important not to use bright lights, including blue light, in the evening if you're planning to sleep soon. However, during the day and when you want to be alert, bright lights and blue light are recommended to properly set your circadian rhythms 3. If you cannot get sunlight exposure, a bright LED light, such as a light pad, can be used in the morning for the same effect 3.

Remember, these are suggestions based on the knowledge shared by Dr. Huberman and for personalized advice, always consult with a healthcare provider.