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Late-night screens push your brain toward wake mode. A screen-free hour before bed gives your sleep system a cleaner runway.

Why it matters

Evening blue-enriched light suppresses melatonin and shifts circadian timing later. Content stimulation matters too: email, social feeds, and fast video keep cognitive arousal high when you want it dropping.

What to do instead

• Read a paper book or a non-backlit e-reader
• Do brief stretching, breathing drills, or guided relaxation
• Journal, talk quietly, or listen to calming audio

If device use is unavoidable, dim brightness and enable night mode. That helps a little, but it is not equivalent to unplugging. The goal is simple: reduce light and mental activation so your brain can transition into sleep.

Bottom line

Bottom line: protect the last hour before bed from bright light and high-stimulation content. Consistency here often improves sleep onset more than people expect.

Educational content only; this is not personalized medical advice. If you have urgent symptoms, seek emergency care.