What should you reduce before bedtime?

• A. Noise and movement
• B. Breakfast timing
• C. Light exposure and screen time
• D. Exercise and hydration

Answer: (C)

Reducing light exposure and screen time before bed directly supports the body's sleep-wake rhythm. In darkness, the brain releases melatonin to signal sleep, but bright light—especially blue light from phones, tablets, and computers—suppresses melatonin and can push sleep onset later. By dimming lights and avoiding screens during the wind‑down period, you let melatonin rise naturally, making it easier to fall asleep and improving sleep quality, which is vital for pilots and crew who face irregular hours and high cognitive demands.

Breakfast timing isn’t the immediate pre-sleep cue you should optimize, and while exercise and hydration can affect sleep, they’re less effective for promoting sleep onset if engaged in right before bed. Practically, create a calm, dark environment, use screen filters or amber lighting, and keep a consistent pre-sleep routine to support quicker sleep and better alertness on duty.