light exposure at night rapidly lowers melatonin levels within minutes
Serum melatonin concentration falls precipitously following light exposure at night in a manner almost identical to the drop in pineal melatonin content, with only a 5-minute time lag.
What this means for you
Melatonin is your body's primary sleep-onset signal. Understanding how quickly light suppresses it helps explain why evening light exposure can delay or disrupt sleep. Supporting healthy melatonin rhythms is one of the most direct ways to improve sleep quality, overnight recovery, and next-day energy.
The published research
From the Pineal Gland to the Central Clock in the Brain: Beginning of Studies of the Mammalian Biological Rhythms in the Institute of Physiology of the Czech Academy of Sciences
Physiological Research · 2024
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