Avoid using phones, computers, or TV for at least 60 minutes before sleep.
Blue light tricks your brain into thinking it’s daytime, suppressing melatonin and delaying sleep.
🧠 How it helps:
Improves melatonin release
Helps you fall asleep faster
Leads to deeper and more restorative sleep
Reduces evening stress and overthinking
💡 Tips to succeed:
Set a “screen curfew” alarm (e.g. 21:00)
Switch to warm light or night mode if needed
Try reading a paper book or journaling instead