Stop Checking Your Phone Before Bed

Here's a challenge: don't touch your phone for the last hour before bed tonight.

That's it. That's the whole post.

Okay fine, here's why it matters:

• Blue light from your screen suppresses melatonin by up to 50%
• Scrolling keeps your brain in "alert mode" when it should be winding down
• You'll fall asleep 14 minutes faster on average (Harvard Medical School)
• Your sleep quality improves even if total hours stay the same

What to Do Instead

• Read a physical book
• Listen to a podcast
• Stretch for 10 minutes
• Write down tomorrow's to-do list

Try it for three nights. You'll feel the difference.