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Many people fall asleep with their cellphone inches from their face, tucked under a pillow, or resting on the nightstand within arm’s reach, believing it’s harmless. However, this habit can quietly interfere with the most important function of sleep: recovery. The blue light emitted by phone screens suppresses melatonin, the hormone that regulates your sleep–wake cycle, making it harder for your brain to recognize that it’s time to rest. Even brief exposure before bed can delay deep sleep, reduce total sleep time, and leave you feeling groggy the next day, despite spending enough hours in bed.
