What is true: night screens…?

From the book – Chapter 28: Digital and Social-Media Mental Health

The right answer

Can disturb sleep and lift anxiety and low mood

Melatonin, the sleep hormone, is affected by light, screen time and irregular sleep.
Reduce screens at least one hour before bed; use night modes if needed.
Reserve the bed for sleep and intimacy — not work, TV, or phone.
Keep the phone outside the bedroom, or on do-not-disturb; limited late-night screens and caffeine.

A feed at midnight is a lamp in the eyes and a small emergency in the chest. The nervous system does not know the crisis is someone else’s holiday.

The Lamp in the Dark – Nikhil, thirty-one, a software tester in Pune, scrolled in bed every night "just to wind down." Midnight became one, then two. He answered work messages in…
The Screenshot – Kabir, thirteen, in Delhi, laughed off a group chat joke about his accent. Then someone made a meme of his voice note and shared it widely.…
Perfect on the Screen – Leena, sixteen, in Mumbai, followed fitness and beauty accounts. Every picture looked flawless. She began to compare her face and body with strangers and filters, and…
Seventeen Tabs, One Diagnosis – Samira, twenty-four, in Karachi, felt tired, anxious and restless. She searched her symptoms at night and read comment threads from strangers. By morning she was sure…