The Candlelight Protocol: Why Your Evening Routine Could Be Hurting Your Sleep

Here's what most people don't know: Regular light bulbs—including LEDs, fluorescents, and even incandescent bulbs—emit blue light wavelengths that suppress melatonin, your natural sleep hormone. The Answer to Sleep Disrupting Blue Light? | Lightbulbs Direct

That means your evening routine is working against you.

Every night, millions of us blast ourselves with sleep-disrupting light during the most critical wind-down window: those precious 30-60 minutes before bed.

Think about it:

• Washing your face under bright vanity lights

• Brushing your teeth with overhead LEDs blazing

• Taking a shower in full bathroom brightness

• Doing skincare while staring into illuminated mirrors

Research shows blue light wavelengths suppress melatonin production more than any other type of light—and this effect is strongest in the evening hours when your body should be preparing for sleep.  Is Blue Light Bad For You? – Healthlighting

What if we told you the answer is already in your home?

The Candlelight Protocol is a simple evening routine shift that signals your brain it's time for sleep—not with supplements or gadgets, but with the oldest light source known to humans.

Try this tonight: Brush your teeth by candlelight.

Yes, really.

Place a candle on your bathroom counter. Turn off the overhead lights. And experience your evening routine in the warm, gentle glow of flame—the same light humans used for thousands of years before electricity.

Candles produce zero blue light. They emit only warm, red-orange wavelengths that don't interfere with melatonin production.

Harvard research confirms that red light is the least likely to shift circadian rhythm and suppress melatonin. The Answer to Sleep Disrupting Blue Light? | Lightbulbs Direct Candlelight falls perfectly into this sleep-friendly spectrum.

It's like giving your brain permission to start winding down while you complete your routine.

Starting tonight, try this:

Set the stage:

• Place a candle in your bathroom

• Any candle works (unscented is best if you're sensitive)

• Put it somewhere safe and stable

• Have matches or a lighter ready

Begin the protocol:

• Turn off all bathroom lights

• Light your candle

• Take a moment to notice how your body immediately relaxes

• This is your signal: sleep preparation has begun

Complete your evening ritual by candlelight:

• Brush your teeth in the soft glow

• Wash your face by flickering light

• Take a candlelit shower (place candle safely away from water)

• Do your skincare in peaceful darkness

The final transition:

• Blow out the candle

• Head to bed in darkness

• Your brain has been preparing for sleep this whole time

• You're primed for restorative rest

Best candles for the protocol:

• Beeswax or soy burn cleaner

•  Non-toxic chemicals or those with cheap fragrances 

• Unscented prevents overstimulation

• Wide, stable base for safety

• Multiple candles for more light if needed

Make it a full sensory ritual:

• Play soft music or nature sounds

• Use this time for gratitude or meditation

• Apply lavender lotion by candlelight

• Practice slow, deep breathing

• Keep your phone in another room entirely

The Candlelight Protocol works best when combined with:

• Deep Zzzs taken 30-45 minutes before bed

• Bedroom temperature at 65-68°F

• Blackout curtains or eye mask

• Consistent sleep schedule

• No caffeine after 2 PM

Studies show that avoiding blue light exposure 30-60 minutes before bed significantly improves sleep quality. Is Blue Light Bad For You? – Healthlighting But most advice focuses only on screens.

We're missing the bigger picture.

Your bathroom lights might be doing more damage than your phone. At least with your phone, you can use night mode or blue-blocking settings. But those overhead LEDs? They're flooding your retinas with wake-up wavelengths right when you need them least.

The Candlelight Protocol solves this by:

• Eliminating blue light exposure during your routine

• Creating a consistent sleep signal for your brain

• Reducing cortisol and promoting relaxation

• Mimicking natural darkness patterns

• Building a ritual that reinforces sleepiness

When you combine the Candlelight Protocol with Deep Zzzs or our Extra Strength CBN gummies, you're creating the ultimate sleep system:

• The Protocol tells your brain it's nighttime

• CBN helps your body relax naturally

• The ritual signals it's time to wind down

• Together they work synergistically for deeper sleep

You're not just taking a sleep supplement—you're creating an entire evening experience that honors your body's natural rhythms.

You don't need expensive sleep gadgets. You don't need to overhaul your entire routine. You just need a simple candle and the willingness to try something different.

Your protocol checklist for tonight:

• Find a candle (check that drawer)

• Set a phone reminder for 30 minutes before bed

• When it goes off, begin the protocol

• Complete your routine in candlelight

• Notice how you feel tomorrow morning