Hour before sleep: no blue light, no screens — body makes melatonin.

10 simple rules transform your sleep if followed 14 days.

Repeat the same refusal in the same words calmly, no matter how the other person reshapes the pressure.

Say no in three sentences: thanks, refusal, closing — with no "sorry" or justification.

Memorize one 7-word refusal sentence and rehearse it until it emerges automatically under pressure.

Say "no, I can't" — complete sentence. No explanation, no apology.

Set 3 zones and 3 times daily as screen-free for the whole family — simpler than complex hour rules.

The teen brain needs 8-10 hours of sleep, but early school start and nighttime phone use steal it — a dual intervention.

Explain the biology of blue light and melatonin instead of a bare "forbidden" — understanding builds internal commitment.