Blue-light melatonin cut.
the screen at midnight is the alarm clock at three.
Melatonin rises when the retina stops seeing short-wavelength light.
A bright ceiling lamp or a phone after sunset tells the pineal it is still afternoon and the curve flattens.
Sleep latency stretches deep sleep shrinks and growth hormone with it.
Warm bulbs after dark plus a hard screen cutoff ninety minutes before bed restores the slope.
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Related mechanisms