Raat ko phone haath me le ke “sirf 10 minute scroll” rarely 10 minute pe rukta hai. Blue light screens se nikalti hai, jo brain ko daytime jaisa signal bhejti hai. Result – melatonin (sleep hormone) release delay, aur sleep timing shift.
Late-night screen use se problem sirf light se nahi, content se bhi hoti hai. Aggressive news, intense series, gaming, ya social comparison wala scroll – sab brain ko hyper-stimulate karte hain. Body thaki hoti hai, but mind “alert” mode me rehta hai.
Perfect toh ye hota ki bed ke 30–60 minute pehle screens bandh kar do. Real life me mushkil hai, lekin thoda compromise kar sakte ho – brightness kam, night mode on, phone ko face se door rakho, aur at least last 15–20 minutes me calming content (ya audiobook, music, light reading) prefer karo.
Din me natural daylight exposure bhi body clock set karne me help karta hai. Subah thodi dhoop, raat ko dim lights – yeh contrast brain ko signal deta hai ki “ab active, ab slow”.
Agar tum daily “2 baje neend aati hai, subah uthke toot gaya lagta hai” pattern me ho, to bedtime routine me screen habits examine karna first step ho sakta hai.
