Sleep Like a Pro: Why I Ditched TikTok at Bedtime and Outslept My Wife

Tired of waking up groggy despite 8 hours of sleep? This personal experiment reveals how cutting screen time before bed dramatically boosts sleep quality, recovery, and performance. Learn the science behind blue light, circadian rhythm disruption, and actionable tips to reclaim your rest.

I’d be honest. I used to fall asleep with the iPad still playing Netflix (sometimes on my face 😅). Or worse, doomscrolling on Instagram or TikTok in the dark, only to realise I was an hour past my intended bedtime. Sounds familiar?

It became a nightly ritual that quietly wrecked my sleep. I’d clock in a decent 7–8 hours, yet still wake up groggy, foggy, and feeling like I’d been run over by a truck. As someone who’s into performance marketing by day and fitness by passion, this wasn’t just annoying, it was slowing down my gains, both mental and physical.

So, I ran a true A/B test. I made one small change: no screens 1 hour before bed. Swapped TikTok for light stretching, journaling, or an old-school paperback. And guess what? My sleep quality improved almost immediately.

Meanwhile, my wife (bless her), continues her midnight TikTok escapades and consistently gets lower sleep scores on her Ultrahuman ring. I rest my case (on a blue-light-free pillow).

In this post, I’ll break down how blue light messes with our natural sleep cycles, why that matters more than you think, and how you can reclaim your rest to boost recovery, brainpower, and overall performance.


🔦 The Silent Disruptor: How Blue Light Hijacks Our Sleep

Let’s break it down: blue light isn’t evil, it’s just misunderstood. 👀

What is blue light, really?

Blue light is part of the visible light spectrum. In nature, it comes from the sun and plays a vital role in helping us stay alert and energised during the day. That’s why sunlight exposure in the morning is actually good for us.

But here’s the twist: when artificial blue light, like the kind from our phones, tablets, laptops, and LED lights, floods our eyes at night, our brains get confused. They think it’s still daytime.

How it messes with your body clock

Blue light suppresses the secretion of melatonin, the hormone that signals your body it’s time to sleep. According to Harvard Health, exposure to blue light can delay melatonin release by up to 3 hours. That’s three episodes deeper into Netflix than you should’ve been. 😅

This disruption throws off your circadian rhythm, pushing your natural sleep-wake cycle out of sync. The result? You take longer to fall asleep, lose precious REM sleep (the deep, dreamy kind), and wake up feeling more zombie than Zen.

The downstream effects: Metabolic & mental chaos

Let’s talk impact. Chronic exposure to blue light before bedtime can:

  • Raise the risk of insulin resistance and weight gain
  • Affect memory consolidation and mental clarity
  • Lead to mood swings, irritability, and brain fog

According to the NIH and this insightful LinkedIn article, poor sleep is one of the most overlooked threats to our metabolic and cognitive health. That’s not just bad for your body, it’s a performance killer.

💪 Why Quality Sleep Is the Ultimate Performance Booster

You can chug all the coffee you want but nothing replaces real, restorative sleep. Here’s what you’re missing out on when your nights are wrecked:

The science-backed benefits of good sleep:

  • Sharper memory & learning: During deep sleep, your brain consolidates new information and neural connections. NIH confirms it.
  • Muscle recovery & hormone regulation: Growth hormone is secreted mostly during deep sleep. Sleep also supports testosterone production—both key for muscle gains and fat loss. Here’s a breakdown.
  • Emotional balance & better decision-making: Sleep-deprived brains are impulsive and more reactive. Not ideal when you’re leading a team, making ad decisions, or trying to resist a late-night prata craving. 😅

Sleep = High Performance

When you sleep better, everything gets better:

  • You show up sharper in meetings
  • You push harder in workouts
  • You think faster, react smarter, and feel more resilient

I like to think of sleep as compound interest for the brain and body. One good night may not make you superhuman. Stack enough of them, and you’ll see exponential ROI on energy, clarity, and recovery.

🛏️ Real-World Habits to Cut Out Blue Light & Reclaim Your Rest

Okay, now that we know what blue light does, let’s talk solutions. You don’t need to become a monk, just tweak a few habits:

1. Power down screens 1 hour before bed

This was the game-changer for me. I now swap screen time for stretching, journaling, or a physical book. (Currently reading The 5 Second Rule by Mel Robbins 📘 which I highly recommend.)

2. Get natural sunlight during the day

Morning walks = melatonin magic later at night. If you need more science, I dive into this habit in this post. 🌅

3. Consider blue light blocking glasses

I haven’t committed yet but OwnDays and Lenskart have affordable options that filter out the worst of it. Stylish, too. 😎

4. Activate Night Shift Mode or f.lux

These apps adjust your screen’s color temperature to a warmer tone at night. Bonus points for switching to warm ambient lighting or salt lamps.

5. Build a wind-down ritual

Set a bedtime. Add calming music, lavender essential oil, or a quick meditation. Think of it as your personal shutdown sequence. Less tech, more zen.


🌙 Final Thoughts: A Challenge for the Scroll-Happy Skeptics

Let’s be real, you don’t need a sleep tracker to tell you you’re tired. 😴 If you’re waking up groggy, struggling to focus, or feeling like your brain’s running on 3G while the world’s on 5G, something’s off. And more often than not, it’s your bedtime screen habits messing with your body’s natural recovery process.

So here’s a simple, no-app-required challenge:

Cut out screens at least 1 hour before bed for the next 7 nights.

Use that time to stretch, read, journal, or just breathe. And yes, journal the difference. Notice your mood, your energy, your workouts, your focus. You might just unlock your most productive and rested self yet.

Because here’s the truth:

📱 We’re letting tiny glowing rectangles hijack our hormones, energy, and mental clarity.

And for what? One more meme? One more scroll?

Let’s stop letting TikTok steal our sleep.

Your body, brain, and future self will thank you. 💪🛌✨

2023 Digital Marketing Predictions

At this point, doing a 2023 prediction now seems to be cheating. I admit that predictions are hard and it probably took me longer than I should to assemble my views. While better late than never, hopefully this will spark conversation and hold us accountable for our predictions. 

AI-Powered Digital Marketing

Let’s start with an easy and obvious one – something I have already wrote about previously. Whether we like it or not, the rise of AI in Digital Marketing is upon us. 

2023 is probably the first year we see the start of real competition to Google’s Search dominance in the form of Microsoft’s new AI-powered Bing. However, this hype about AI has already transcended Search marketing, and many Ad Tech businesses are eager to incorporate AI into their products. 

With AI providing efficiency, what this means for Digital Marketers is the need to go beyond building deep technical expertise and instead focus on soft skills like problem solving, strategic thinking and creativity.

Focus on Enhancing Customer Lifetime Value

From a macro economic standpoint, 2023 is set to continue the tailwinds of a turbulent 2022. Rising interest rates, inflation and a potential recession.

With such a gray backdrop, more companies will probably prefer to be conservative with their digital marketing budgets. As such, to obtain growth in revenue, companies will need to extract higher value per user. 

Companies should therefore focus on product and monetisation to enhance their customers’ LTV. Improving LTV will also reduce the opportunity cost caused by the rising interest rates.

Apple to Extend its Digital Advertising Dominance

Since Apple released iOS 14.5, the importance of Apple Search Ads to Digital Marketers has grown drastically. This has clearly revealed Apple’s ambition in the digital advertising space.

Apple’s strengths lies predominantly in its ecosystem. With full visibility of its audiences within the iOS ecosystem, Apple is in the best position to provide personalised ads and measure its effectiveness. 

All Apple needs now, is to build its own ad exchange and demand-side platform.

Privacy Forces Transition to Probablistic Tracking

Towards the end of 2023, Google is expected to finally release its Privacy Sandbox initiative where it will reduce cross-site and cross-app tracking. This is almost equivalent to Apple’s iOS 14.5.

So, Digital Marketers should prepare for a world without deterministic tracking such as device IDs or cookies. The broad solution to this is probabilistic tracking and it is likely that advertising platforms will resort to using this. 

Tiktok to Finally Overtake Meta and Google

Let’s face it. Attention spans are dropping globally. (If you made it to this point, kudos to you!) We have been saying it for years that video as a medium is the next big thing. Specifically in 2023, short-form videos will takeover the world. To combat Tiktok, Meta and Google have both released their own versions in the form of Reels and Shorts respectively. 

It is probably still a stretch that Tiktok may actually overtake the two behemoths in 2023. But with as the fastest-growing platform dominated by youths, it is clear that the future, for now, lies in Tiktok’s hands.

In all, 2023 will definitely be another interesting year for digital marketers.

What other futures do you see yourself in 2023?