PHONE ADDICTION & SLEEP: SIMPLE SCREEN RULES THAT IMPROVE RECOVERY

For many of us, the last thing we touch at night is a phone—and the first thing we reach for in the morning.

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That routine feels normal, even harmless, but it can quietly disrupt sleep quality. Not because phones are “evil,” but because they combine two powerful sleep-disruptors: stimulating content and bright, blue-weighted light close to bedtime. Sleep is where the body does its most important repair work—supporting learning and memory, tissue recovery, immune function, mood stability, and healthy hormone regulation. When sleep gets shortened or fragmented, you feel it the next day: heavier mornings, weaker focus, stronger cravings, and lower patience.