I mean, those two things aren't mutually exclusive. I can believe the science AND ALSO engage in behaviors it says are unhealthy for me.

I get why you shouldn't use it before bed but why not after waking up? If it keeps you awake shouldn't it help you wake up?

Just because I don't follow the recommendation doesn't mean I disbelieve it. Science also says I should eat better and exercise more and do less drugs 🤷‍♂️

Just because I believe doesn't mean I listen.

Science is totally right here, I have no doubt. It's just... that I have zero regard for my own health.

Me trying not to murder my partner who I love very much when her phone suddenly blasts out Instagram brain-rot at 11pm and I’m trying to maintain a vaguely healthy bedtime ritual.

Me using phones : wow, I can sleep at 1am, great.
Me "just going to bed" : great, it's 4am and I'm still overthinking my shortcomings!

I believe what science is saying. I'm just not going to follow it. If I try to sleep without reading something my brain will start ruminating on things and then I'm definitely not getting to sleep. All my reading materials are on a screen.

What's this about right after waking up? (I may have struck this from memory)

I have Delayed Sleep Phase Syndrome… light has no effect on me. Checkmate scientists!

I believe science, that's why I use my tablet instead

If's hard to believe when my circadian rhythm was still fucked long before I had a screen I could take to bed.

I've been trying to talk my wife into dropping the brightness to 50% for years. Her phone is so bright it keeps ME up at night on the other side of the bed. I have to set up a light shield to go to sleep :P

My circadian whatever has had all my life to get used to it. I don't accept complaints now.

If you really wanna ruin your day, apparently late night eating and skipping breakfast also fucks with the rhythm. The body has a few things it uses to keep the internal clock going, not just light.

Don't call me put like this just after I wake up!

I know it's bad for me.

I'm just too tired to care.

It's a matter of effort vs reward. Will it make it easier to sleep? Yes. Will it make it easier enough to be worth not using my phone? No.

Also, FYI, when scientists say "blue light" they don't mean literally the colour blue, they mean short wavelength light typically emitted by LEDs.

As far as the hue goes, the results in animal testing have been inconsistent, there's a paper from 2022 that says it has no influence, and this one from 2020 that actually found the opposite to be the case https://www.cell.com/current-biology/fulltext/S0960-9822(19)31368-5

In my personal experience I do the exact opposite of all conventional advice as admittedly a diagnosed ADHDer.

I cannot sleep without a good scroll and never have, before phones I had books and before I could read as a child I had music and my mom to read to me.

As an adult if I keep listening to something or reading something intently while comfy I will eventually and fairly quickly fall asleep.

I also sleep much better when I sleep immediately after or while scrolling/reading/doing anything than if I try to sleep "normally".

The number one way for me personally not to fall asleep is to "try" to sleep. Any sort of "ritual" around sleeping or attempt to deprive myself of stimulation and my mind will go pretty crazy with infinite thoughts and infinite random bullshit and I will fling out of bed in an hour full of energy and start projects, after working on something for 10-20 min I'll feel sleepy again and could even fall asleep while doing them easily, much more so than in plain dark.

It also helps me to not have any sort of ritual and just sleep whenever I feel sleepy if the circumstances allow. I have no idea why or how neurotypicals have sleep schedules and I've given up on understanding it. For me, as long as I get 8 hours or so it doesn't actually matter at all when I get them, i will feel as fresh and awake waking up at 3AM as I would at 10PM or 7AM as long as I get my hours.

So I pretty much get 8 hours, and sometimes more every day and I feel nice and fresh when I wake up usually with sad exceptions during particularly rough work weeks where I end up staying up way late.

All's I'm saying is YMMV, I've never had any issues with sleep nor do I feel particularly tired, I don't drink coffee nor alcohol, but if I ever explain this to a doctor they go nuts and assume I have insomnia, they try to offer "treatment" when I literally don't have any problems with this at all.

I’d rather spend one hour on my phone before bed than three trying and failing to get my brain to shut up ¯\(ツ)/¯

Fine! I'll use my laptop instead.

I work incredibly hard during the day so it's not hard for me to fall asleep at night even if I'm staring at my phone and even if I stare at it first thing when I wake up in the morning. My circadian rhythms cannot be defeated. I love sleeping all night & working me arse off all day.

Science has citations, not tweets.

I need my nebuliser ASMR every morning I have to go to work or I will be very grumpy all day

How are you supposed to stop being sleepy in the morning without pulling out your phone.

I don't use my phone, but I do use an ereader. Maybe when real books become cheaper or the library becomes more convenient I'll ditch that habit.

Just bekause you believe it doesn't mean you have to obey it

Now that you mention it, my phone is by far the most reliable alarm clock I've ever had. It does DST switches for me. The battery recharges itself. I just never noticed because phones sucked at first.

Monkey brain need dopamines 🥺

Science means knowing better than trusting reports that affirm preconceived notions.

https://www.npr.org/2025/03/21/g-s1-55153/screens-and-sleep-maybe-not-so-bad