Phone Habits
Phone Night-Light Disruption
Protect your sleep from late screen light.
Why This Habit Is Harmful
Phone screens emit blue light that suppresses melatonin, the hormone that tells your body to sleep. Even 10 minutes of late scrolling can delay sleep onset by hours over time, and chronic sleep loss harms mood, focus, and health.
How to Break It
- 1Enable Night Shift or blue-light filter after sunset.
- 2Set a screen curfew 60 minutes before bed.
- 3Use an e-ink reader for nighttime reading.
- 4Charge the phone outside the bedroom.
- 5Use a red-tint app setting if you must use it late.
Healthier Replacement
Switch nighttime reading to a book or e-ink device. Your sleep quality will improve within days.