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We break down why falling asleep while scrolling is not a win and how blue light at night quietly shifts your body clock, blocks melatonin, and steals deep, restorative sleep. We explain the difference between sleep pressure and natural sleep onset, and give clear steps to fix your light diet.

• sleep homeostat versus natural melatonin onset
• adenosine and caffeine masking tiredness
• blue light signalling day to the brain
• circadian phase shifting from screens and LEDs
• melatonin’s role in recovery and cellular defence
• indoor life, COVID habits and clock drift
• practical fixes for a darker evening routine
• zero-blue lighting for kids and adults
• daylight exposure to anchor the clock
• simple bedroom blackout checklist

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ANNOUNCING

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• Shift Work Health and Wellbeing Seminars
• One2One Coaching

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Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.

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