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The 10pm Scroll: Why Your Phone Is Ruining Your Menopause

Screen time, blue light, doom-scrolling, and what they’re doing to your already-disrupted sleep

In this episode:

You pick up your phone to check the time. Forty-five minutes later you’re watching a stranger reorganise her pantry. I explain why scrolling feels like rest but is actually stimulation — the dopamine hits, the blue light suppressing melatonin, the micro-cortisol spikes from news and comparison content — and why all of this hits harder in a menopausal nervous system. Plus the single most effective change you can make tonight: charge your phone outside the bedroom.

Your One Thing this week:

Tonight, put your phone face-down one hour before you want to sleep. Just tonight. See what happens. Notice whether you fall asleep faster and whether the 3am wake-up is less intense.

Links:

→ Grab the free 5 Riviera Standards Starter Guide: https://rivieramenopausemethod.kit.com/5-riviera-standards

→ Follow Riviera Menopause on Instagram: https://www.instagram.com/rivieramenopause/

If this made you look at your phone differently, send it to someone. Preferably not via a 10pm text that starts a scrolling conversation.