#1The 9pm light mistake
▶ 1:35–2:50Hook (0–3s) · pick one
- CuriosityWhy do you wake up tired after a full eight hours?
- ContrarianYour phone isn't ruining your sleep. Your lamp is.
- StakesTen minutes tonight could cost you two hours of deep sleep.
Body
Most people blame screen time, but it's the timing of bright light. Ten minutes of it after 9pm can delay melatonin by up to two hours. Switch to warm lighting after sunset and keep screens under 30% brightness.
Outro / CTA
Try it tonight and tell me how you slept.
On-screen text
- It's not your phone
- After 9pm = -2h melatonin
- Warm light only
Keep the original audio · 2:08
“Light is the strongest signal your body clock gets.”
#sleep #health #productivity