Many of you can certainly speak from own experience and say that this is not a myth. In fact, our “sleep hormone” melatonin is related to the exposure to light. Study sessions at night therefore influence our hormones and cause imbalances which directly affects one of our most important circadian rythyms: sleep-wake rythym. [1]

A study conducted in 2017 which investigated bachelor students observed this phenomenon.

A research group monitored the sleeping habits of 61 students for 30 days using sleep diaries and a sleep regularity index. For this puropse, they also used photometry which could be worn on the wrist and measured the light exposure in order to find out whether this relates to the internal biological clock. They were able to confirm that irregular sleep-wake patterns and irregular exposure to light (which can be daylight or laptop light) negatively affect performance. Moreover, the study data had shown that it makes perfect sense to use light-based interventions in therapy to develop a sensible sleep rhythm and routine. [2]

This given information should help you to be aware of your own sleep rhythm and to find a routine that works for you. 

Careful: It is important to also consider the weekends! Meaning that it is not possible to catch up on sleep over the weekend.