I'd argue that using the phone has a confounding factor, as in what you're using it for may well affect your readiness to go to sleep for realsies (okay, I don'

I'd argue that using the phone has a confounding factor, as in what you're using it for may well affect your readiness to go to sleep for realsies (okay, I don't know if it affects your melatonin levels or not, but melatonin alone going to sleep doesn't make). But if you spend your bedtime reading stress-inducing news pieces, stupid takes on them on social networks, and worst of all, wade into comment sections, prepare to be wrecked, red light or not. I usually read Wikipedia articles about insects, and it makes me mighty sleepy very easily. Just enough of brain tickling to make it realize it doesn't have the processing capacity, and to get thoughts racing to stop.