Exposure to blue light from screens (phones, tablets, and computers) before bed disrupts sleep by suppressing melatonin, the hormone responsible for making you feel sleepy. This tricks your brain into thinking it’s still daytime, delaying your circadian rhythm and making it harder to fall asleep.

Studies show that even two hours of screen time before bed can significantly reduce melatonin levels, leading to poor sleep quality, difficulty falling asleep, and morning grogginess. Using blue light blocking glasses, reducing screen exposure before bed, and enabling night mode on devices can help protect sleep cycles.