Dim screens an hour before bed (heat + alertness)
Bright screens do two jobs at once: they nudge your brain toward alertness and they warm your hands and face with close-up glow. Dim phones, tablets, and TVs about an hour before you want to sleep. Drop brightness, use warmer night settings if you have them, and prefer a paper book or a dim lamp over another episode. You are not banned from screens forever—just interrupt the habit of scrolling under the covers until your eyes burn. Charge the device across the room so the bright rectangle is not the last thing you see. Cooler evenings start with less late light.
