Blue-spectrum light from screens suppresses melatonin, but the bigger problem is the cognitive activation of feeds, news, and notifications right before bed. Both need addressing.
Harvard research found 6.5 hours of blue light exposure shifted circadian timing by 3 hours and halved melatonin production vs equivalent green light. Night-mode filters help but do not eliminate the effect.
Doomscrolling triggers stress responses that elevate cortisol. Even with blue-light blocked, an emotionally activating feed at 11 PM delays sleep onset. The mode of content matters more than the screen wavelength.
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