Sleep and Screen Time

Blue light from screens does suppress melatonin production somewhat, but recent research suggests the bigger issue for most people is the content itself: scrolling, messaging, and watching engaging video keeps the brain alert and stimulated exactly when it should be winding down.

This is why 'night mode' colour filters help less than people expect — they address the light wavelength but not the mental stimulation of the content itself.

A genuinely effective wind-down replaces screens with something calm rather than just dimming them — reading a physical book, light stretching, or simply sitting with low lighting. Aim for 30-60 minutes of this before bed.

If cutting screens entirely feels unrealistic, at minimum avoid anything work-related, emotionally engaging, or argument-inducing (social media, news) in the hour before bed — save that for earlier in the evening.