Using your phone in bed might feel relaxing, but it could be quietly sabotaging your sleep and your next day. That’s the warning from Dr. Manan Vora, orthopaedic surgeon and sports doctor, who says that scrolling through your phone at night messes with your brain’s natural rhythm. The blue light emitted by screens tricks the brain into thinking it’s still daytime, suppressing melatonin production the hormone responsible for helping you fall asleep quickly and deeply.

If melatonin levels are low, the surgeon explains, you don’t enter deep sleep properly. As a result, you wake up feeling tired, stressed, and with energy drained. The fix, Dr. Vora suggests, is simple but powerful: put your phone away at least one hour before your regular bedtime. That one hour offline can lead to significantly better sleep quality, more time in restorative phases of sleep, and a fresher, more energized morning. If you struggle to fall asleep or frequently wake up feeling unrefreshed, this small change could make a big difference.