It isn't Insomnia, it's your Screen

We live in a world where everyone complains about being tired — but few people are truly sleeping.
I hear it all the time: “I just can’t sleep.” “I wake up in the night and can’t switch off.”
But when I ask what they’re doing at 2 a.m., it’s always the same answer… they’re scrolling.

Let’s be honest — it isn’t insomnia, it’s your screen.

Your brain is like a sick puppy for dopamine. It will keep scrolling, clicking, and checking even when your body is crying out for rest. You tell yourself, “Just one more minute,” but your brain is lit up like daylight, wired by blue light and instant gratification.

Even if you don’t open your phone, just having it in the bedroom is enough. Your brain knows it’s there — that tiny part of you that wants to check, that’s half-waiting for a notification. You wake up, reach for it “just to check the time,” and suddenly, you’re wide awake. The blue light hits your eyes, your brain thinks it’s morning, your melatonin drops, and there goes your night’s rest.

Whatever is happening on your phone can wait until morning.
Sleep should be your priority.

📵 The simplest sleep upgrade you’ll ever make

One of the most useful pieces of advice I’ve ever heard came from Dr Rangan Chatterjee on his Feel Better, Live More podcast. He said the single biggest change he made for his mental health and sleep was not keeping his phone in the bedroom.

It sounds small — but it’s a huge act of self-discipline. You’re removing temptation before it starts. No doom-scrolling. No late-night blue light. No “just checking something.”

For me, it’s been a total game-changer. My phone stays in another room. My bedroom is for rest. I fall asleep faster, stay asleep longer, and wake up calmer.

Sleep is meant to be sacred — not screen time.

😴 Why sleep quality matters more than hours

You might think you’re getting enough sleep because you’re in bed for eight hours — but quality is everything.
Here are a few quick facts:

• Adults need 7–9 hours of good sleep, not just time in bed.

• Sleep affects your immune system, hormones, mood, metabolism, and memory.

• Poor sleep has been linked to anxiety, weight gain, and poor mental health.

• Deep sleep is where your brain processes emotions and your body repairs itself.

If your sleep is poor, no amount of green juice or gym time will make up for it.

🍷 The alcohol trap

Some people think alcohol helps them sleep.
It’s true — you might fall asleep faster after a glass of wine, but your sleep quality drops dramatically.

Here’s what’s actually happening:

• Alcohol sedates you, but it also disrupts REM sleep — the deep, restorative stage.

• Your body is working to process alcohol instead of repairing and resetting.

• You wake feeling foggy because you didn’t actually rest.

If you’ve ever woken up after a night of drinking and felt like you didn’t sleep, it’s because you didn’t — at least not in a way your body benefits from.

So, if you care about your mood, energy, and mental health — skip the nightcap and give your body a real break.

☕ The caffeine connection

Caffeine is another sneaky sleep disruptor. It’s great for focus, but it has a long half-life — it can linger in your system for up to eight hours or more.

Everyone processes caffeine differently, so your cut-off point should be personal, you need to figure this one out.

For me, I have my coffee late morning to avoid that early cortisol spike (like we talked about in the last article), and then I’ll have a tea around lunchtime. That gives me all the focus without messing up my sleep. That is my cut-off.

Some people can drink coffee after dinner and still fall asleep — but I’d still question whether their quality of sleep is suffering silently.

If you’re struggling with sleep, try cutting caffeine earlier in the day and see what happens — you might be surprised by how quickly your body thanks you.

🕯 My non-negotiables for real rest

• 📱 No phone in the bedroom. None.

• 🕰 Early bedtime. I love getting up early so the hours must be found somewhere.

• 📚 Old-school book, not a screen. If I’m not tired yet, reading helps me unwind naturally.

• 🧸 Weighted blanket. This is really lovely.

• 🍽 No food after 6–7 p.m. That way my body can rest, not digest.

These small habits make a huge difference. They tell your body: it’s time to rest.

🌌 Final thoughts

We often talk about health in terms of food, fitness, or supplements — but sleep is the foundation that holds it all up.

If you want to feel better, think clearer, lose weight, or manage stress, start with sleep.
Protect it like your mental health depends on it — because it does.

So tonight, try this:
Leave your phone in another room.
Pick up a book instead.
And remind yourself — whatever’s on your screen will still be there in the morning, but your sleep? That’s something you’ll never get back.

🔗 Recommended Listening

🎧 Feel Better, Live More Podcast — “How to Improve Your Sleep and Why You Should” with Professor Matthew Walker