The Blue Light Reset: A 21-Day Plan for Deep Sleep and Healthy Eyes

Marlene Lackey

Jul 2026 · Marlene Lackey

Ebook

166

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About this ebook

The Blue Light Reset is a detailed, practical guide to Screen Time Solutions for Better Sleep and Eye Health for readers who want a clear path from understanding the topic to using it confidently in real situations. The book is designed as a structured learning companion rather than a shallow overview: it introduces the core ideas, explains why they matter, then develops them through realistic examples, guided practice, scenario-based explanations, and common mistakes to avoid. Readers are taken step by step from foundational concepts into everyday applications, with each chapter building on the previous one so the material feels progressive, usable, and easy to revisit. The main areas of focus include The Screen Audit: Know Your Numbers, How Blue Light Rewires Your Night, Is It Eye Strain or Something More?, The 20-20-20 Rule Remastered, Your Ergonomic Workspace Checklist, Five Eye Health Myths Keeping You in the Dark, The Golden Hour Wind-Down Protocol, Blue Light Glasses, Night Mode, and Filters: What Works?, The Tech-Free Bedroom Transformation, Your Digital Sunset Checklist, giving the book a concrete learning arc that moves from orientation and confidence-building to applied communication, problem solving, and independent practice. The writing style is direct, supportive, and accessible, making the book suitable for self-study, classroom reinforcement, professional development, or personal improvement. It emphasizes practical understanding over abstract theory, so readers can immediately connect the lessons to conversations, decisions, habits, and challenges they are likely to face outside the page. By the end of the book, readers should have not only a stronger grasp of the subject, but also a collection of repeatable strategies, useful language patterns, mental models, and practical routines they can continue applying after they finish reading.

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About the author

Marlene Lackey is a certified sleep health educator and vision wellness specialist with over fifteen years of experience in the intersection of digital technology and human biology. She holds a master's degree in public health from the University of North Carolina at Chapel Hill and completed advanced training in circadian neuroscience at the Lighting Research Center at Rensselaer Polytechnic Institute.

Before writing *The Blue Light Reset*, Lackey spent eight years developing and implementing workplace wellness programs focused on screen-related health issues for Fortune 500 companies, including Google, Microsoft, and Salesforce. Her corporate programs have helped over 12,000 employees reduce digital eye strain, improve sleep quality, and increase productivity through evidence-based environmental interventions.

Lackey is a former clinical research coordinator at the National Institutes of Health, where she worked on studies examining the effects of light exposure on circadian phase shifting and melatonin suppression. Her research has been published in the *Journal of Clinical Sleep Medicine*, *Chronobiology International*, and *Investigative Ophthalmology & Visual Science*. She has presented her findings at the annual meetings of the American Academy of Sleep Medicine, the Society for Light Treatment and Biological Rhythms, and the American Optometric Association.

She is the creator of the Visual Wellness Assessment, a clinical screening tool now used by optometry practices in eleven countries to evaluate patients' screen-related visual complaints. The assessment was validated in a 2021 study published in *Optometry and Vision Science* with a sample of 1,847 patients.

Lackey is also the host of *The Light Shift Podcast*, a weekly show that explores the science of healthy light exposure with researchers, clinicians, and technology designers. The podcast has over 400,000 downloads across 85 countries and has featured guests including Dr. Satchin Panda, Dr. Russell Foster, and Dr. Victoria Revell.

She lives in Asheville, North Carolina, with her family. When she's not writing or speaking, you'll find her mountain biking on the trails of the Blue Ridge Parkway, reading physical books under warm lamp light, and testing the latest light therapy devices in her home office—which, naturally, has no overhead fluorescent lighting.

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