Sleep is usually the first thing we sacrifice. Busy week? Stay up, push through, catch up later. Ayurveda saw it the other way round and counted sleep as one of the three things holding your health up, right alongside food and a steady daily rhythm. Not dead time, but the hours when the body quietly does its repairs.
There is a heaviness to night that the tradition calls tamas. Spend it asleep and that heaviness works for you, putting you back together. Spend it awake and scrolling and the same hours just leave you dull the next day. Same darkness, very different result, and the only thing that changed is whether you were lying down with your eyes shut.
The practical advice lines up with what sleep scientists say anyway. Let the lights dim as the evening goes on. Keep screens out of the last hour. Go to bed and get up at roughly the same time each day. Keep the room cool and properly dark. You cannot run a body hot forever and expect it to keep delivering.
Try this: Decide on a lights-out time tonight, and set an alarm half an hour before it to remind you to put the screens away.