In today’s fast-paced world, where smartphones and gadgets dominate our lives, insomnia has become a silent epidemic. Despite exhaustion from long workdays and endless scrolling, many struggle to fall asleep. Health experts from the National Health Mission are urging people to break free from this cycle with a simple yet powerful habit: power down all screens at least one hour before bedtime.
Blue light emitted from phones, TVs, laptops, and tablets plays the role of a cunning saboteur. This artificial glow tricks the brain into staying alert by suppressing melatonin, the hormone responsible for regulating sleep. The result? Delayed sleep onset, fragmented rest, and waking up feeling drained, irritable, and stressed.
The consequences extend far beyond a bad morning. Chronic sleep disruption weakens the immune system, impairs focus, contributes to weight gain, and heightens the risk of cardiovascular diseases. But there’s good news—making this one change can transform your nights.
Replace screen time with calming routines in the evening. Pick up a physical book for some light reading, play soothing music, practice deep breathing exercises, chat casually with family, or do gentle stretches and meditation. These activities ease the mind, melt away tension, and signal your body it’s time to wind down.
For optimal results, maintain a consistent bedtime, keep your bedroom dark and cool, and avoid caffeine or heavy meals late at night. Experts emphasize that 7-8 hours of quality sleep is essential for everyone, especially young adults and children who are most vulnerable to excessive screen exposure.
If late-night scrolling has become your norm and mornings leave you groggy, start tonight. Small adjustments today promise deeper, restorative sleep and a healthier tomorrow.