It usually starts harmless: “just one more scroll.” But bright, blue-heavy screen light late at night keeps your brain in on-mode - even when your body is tired. So you end up stuck in the loop: tired → scroll → wired → regret.
You’ve probably tried Night Shift, dark mode, or “put the phone away” rules… and it works for a few nights, then real life wins. The problem isn’t willpower. It’s that your environment never gives your brain a clear signal to downshift.














