00:00stop doing this before bed scrolling your phone ruins your deep rem cycle
00:03most people think blue light is the enemy but it is actually dopamine
00:07high stimulation spikes cortisol and prevents your brain from cooling down
00:11your nervous system stays in fight or flight mode for hours longer
00:15swap the screen for gentle yoga stretches to activate your vagus nerve
00:19that simple habit will finally force you to
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