You promise yourself that you’ll go to bed early today, because it’s been a long day and your body is already asking for a break. However, when the evening finally arrives, that rare, almost rebellious energy appears and you decide to scratch “some time for yourself” with your mobile phone, one more chapter or ten minutes of scrolling that turn into an hour.
This trend has a name and is being seen everywhere: procrastination with a vengeance at bedtime. It’s understandable, because during the day, you’re doing everyone and, at the same time, you feel that the only space you control is the end of the day, even if it costs you dearly in the morning.
The frustrating thing is that you not only lose bedtime, you also lose quality of disconnection. Even so, it’s not a lack of discipline, it’s often biology mixed with modern habits, and that’s why it’s good to understand what’s going on in order to act intelligently.
Why your mobile phone robs you of melatonin
Your brain sleeps well when it receives consistent “it’s night time” signals, and one of the most important of these is melatonin, which helps to mark the onset of rest. The problem is that intense light from screens, especially close to the face and late in the day, is interpreted as daytime, because the retina sends that information to the brain’s internal clock, and the night-time signal is delayed.
In addition, endless content not only illuminates, it also stimulates. Each video, headline or message works as a mini-reward that boosts dopamine and keeps your attention in search mode, in fact it is the same principle that makes it hard to “close” an app even if you are tired.
On the other hand, to fall asleep you need to lower your arousal level, and that depends on a fine balance between mental calm and night-time chemistry. If you go to bed with your brain in scanning mode, it’s easy to get into a loop – you go to bed late, you sleep lighter and the next day you rely on coffee, so the cycle repeats itself.
Here too, an often forgotten piece comes in, serotonin is a precursor to melatonin, and when your evening has been tense or irregular, that transition can feel less smooth. There’s no need to dramatise it, but you do need to recognise that if you want to switch off your mind, it’s good to support the process at the right time.
A nightly routine that does turn off the mind
The practical part starts with a small, realistic gesture – set a “border” of screens before bed, even if it’s only 20 or 30 minutes, and turn down the light intensity at home so that your internal clock gets a clear message. If your day ends too late, a lukewarm shower, slow breathing or light reading will help, as will keeping dinner simple so the body doesn’t have to keep working at night.
However, there are nights when you do all that and you’re still tossing and turning, especially if you’ve been stretching the night out for weeks and the schedule is already out of whack. At that point, a well-designed formula fits the bill as a logical backup, because it provides the night signal and eases the transition to a calmer state without turning your rest into an endless experiment.
The most direct way to give your night a clear signal of rest.
4Sleep combines melatonin with Griffonia (source of 5-HTP) and botanical extracts such as valerian and chamomile, a blend designed for when night falls and your system is still “on”. And what’s interesting is how it translates into concrete sensations within a reasonable routine, because the goal is to sleep better, not to chase perfection.
1) Shorten the distance between turning off the light and noticing actual sleepiness, especially when your schedule has been displaced by night scrolling. 2) It softens the late-night mental noise, so the body stops asking for rest while the head negotiates with the screen. 3) It makes it easier to repeat a steady nightly pattern, and that regularity is often what’s most noticeable the next day.
Typical doubts before trying 4Sleep
When should I take it if I sleep late because of my mobile phone?
The most useful thing to do is to take it with some margin before going to bed, and to accompany it with a reduction in light and stimuli, because this way the night-time signal arrives more clearly and your brain does not receive contradictory messages.
Will it make me groggy when I wake up?
The intention of a formula with melatonin and botanicals is to support physiological rest, so many people describe a cleaner awakening when they respect sufficient sleep hours and avoid going to bed with strong stimuli.
Does it create dependency if I use it several nights?
It is not considered a “blackout” type product, and melatonin is not associated with physical dependence in the classic sense; still, the smart thing to do is to use it as a support while you rebuild schedules and habits that will sustain the change.
Does it help if my problem is racing thoughts?
When the mind is racing, it often helps to combine an evening cue with traditional relaxation ingredients, as well as reducing stimulant content at the end of the day, because the brain calms down better when everything is pointing in the same direction.
What if I take medication or have a health problem?
In this case it is advisable to consult a health professional, especially if you are pregnant, breastfeeding or taking medication, as this is the responsible way to ensure compatibility and to choose the right regimen.
Before we begin, a note of caution
This content is for information only and is not a substitute for medical advice. Food supplements should not be used as a substitute for a balanced diet and healthy lifestyle, and it is important not to exceed the recommended daily dose. If you have persistent sleep disorders, if you are taking medication or if you have a medical condition, consult a healthcare professional before using 4Sleep.
