In partnership with
🌙 The Brief
We all do it — that innocent “just checking the weather” scroll before bed. But somehow, ten minutes turns into forty-five, and your brain feels jittery even after the lights go out.
Here’s why: the combination of blue light + emotional content (doomscrolling, anyone?) keeps your nervous system on alert. It tricks your brain into thinking it’s morning, then floods you with microbursts of stress chemistry.
The result is what researchers call a screen-glare hangover: that groggy, heavy-eyed fog the next morning even if you technically got “enough” sleep.
🧠 The Fix
Blue light suppresses melatonin by up to 23% for more than an hour after exposure. Pair that with mental stimulation, and your body can’t switch into recovery mode.
The easiest fix? Dim early, disconnect late. Lower brightness two hours before bed, then stop scrolling 30 minutes before lights-out. Your sleep hormones need that gap to recalibrate.
💤 Try This Tonight
Set your phone to grayscale mode at 9 p.m. The color drain makes apps look boring — which is the point. If you’re tempted to scroll, it’ll suddenly feel like reading a black-and-white textbook.
Do it three nights in a row, and you’ll notice your mind powering down faster.
✨ Small Upgrade
Product: BenQ ScreenBar Halo
A slim, warm-tone monitor light that cuts glare and eye strain. It lets you read or work at night without blasting your circadian rhythm.
Sleep smarter,
Bri
P.S. If you usually work out late — tell me: do you notice it affects your sleep? I might feature some replies next week.
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*These statements have not been evaluated by the Food and Drug Administration.
Disclaimer: I’m not a doctor — just sharing research and practical tips. Always talk with your healthcare provider before making big changes to your sleep or health routines. Some links I share may be affiliate links, which means I may earn a small commission if you purchase through them (at no extra cost to you).