Why Scrolling Your Phone at Night Is Ruining Your Sleep

Late-night scrolling silently wrecks melatonin, REM cycles and morning energy. We break down the science of blue light, dopamine loops and circadian rhythm — plus a 7-step routine to reclaim deep, restorative sleep.

• Understand the blue-light melatonin connection
• Break the dopamine doom-scroll loop
• Practical wind-down routine that actually works