See How Blue Light Is The New Key To Restlessness

The free newsletter making HR less lonely

The best HR advice comes from people who’ve been in the trenches.

That’s what this newsletter delivers.

I Hate it Here is your insider’s guide to surviving and thriving in HR, from someone who’s been there. It’s not about theory or buzzwords — it’s about practical, real-world advice for navigating everything from tricky managers to messy policies.

Every newsletter is written by Hebba Youssef — a Chief People Officer who’s seen it all and is here to share what actually works (and what doesn’t). We’re talking real talk, real strategies, and real support — all with a side of humor to keep you sane.

Because HR shouldn’t feel like a thankless job. And you shouldn’t feel alone in it.

Sign Up Free

WELCOME TO FCKTHAT

Welcome back to the latest issue of FckThat. We're here to give you the tools, stories, reminders and occasionally the good laugh you need to handle the anxiety that life throws your way. It’s not about getting rid of anxiety, we are learning how to live with it and even thrive alongside it. Let's dive in.

BLUE LIGHT SPECIAL

Don’t look at your phone before bed if you want a decent night’s sleep, that’s what’s told to us. Fck it, put it in another room. The blue light from screens will make it harder for you to knock out and leave you feeling hella sleepy tomorrow, research says. Right?

Actually, no. The link between blue light and sleep is mirkier than originally thought, that’s what scientists are saying now. In some cases, screen use can even help you sleep. This doesn’t mean you should turn on every device in your fcking bedroom before you go to bed. But there’s already enough anxiety about how to sleep well, maybe don’t stress about this.

THE RESEARCH

After blue light hits your eyes, the brain suppresses the production of the hormone melatonin, which normally makes you feel hella drowsy. As a result, you feel more alert. Not all screen use seems to cause this drop. It may depend on how bright your device is, how long you use it for and how close it is to your eyes. One small study found hat watching television from nine feet away had no effect on melatonin levels.

And it’s not even clear whether screen exposure impairs seep in the first fcking place. Most studies on the topic were performed in controlled laboratories with a small number of subjects, so it’s hard to say if their results translate to regular life. What caused your restless night? Maybe it was an afternoon cup of coffee or a snoring bed partner, not no fcking blue light for sleeplessness.

WHAT YOU’RE WATCHING

Some research suggests that what you do with your device may matter more than whether you use it. Interactive activities like video games, social media, shopping and gambling are among the worse things you can do. They engage the brain’s reward system, which can keep you awake and glued to your device well into the night. You can put down the iPad, but you can’t turn your brain off.

There’s less consensus about other types of screen use. It may depend on what you’re watching on your phone or reading on your Kindle. A suspenseful drama or ID Channel might fck with your sleep more than a comforting ass Golden Girls. If you already know the outcome, you’ll have an easier time turning off your phone, and your brain.

THE GOOD SCREENS

For people who struggle with dark, obsessive thoughts just before bed, watching or reading something relaxing may actually help. It should be engaging enough to distract from your negative thoughts yet boring enough not to keep you up. The “sweet spot” seems to be something light and familiar like a scripted comedy that works best for insomnia. Cut on some Martin. Whatever you decide to read or watch, try to avoid doing it in bed. That helps your brain associate your bed with one thing, sleep.

PROMOTION

This Podcast has its name as an homage to my Mom, she said a lot of shit, but she always said “Stink, Dumb Shit is Dumb Shit, and Fck The Dumb Shit.” If you have any dumb shit to vent, or dumb shit on your mind, drop a rant. It’s easy as 1. Record 2. Listen 3. Send. Tap www.speakpipe.com/FckTheDumbShtPodcast

If you found this article helpful, share it with someone. To share tap www.fckthat.com/

CALL TO ACTION

This week, take 10 minutes today just for you. Pause, breathe, and recharge your energy.

FCKTHAT 

Stay strong. Stay you. Thank you for your support. Please share.

Check you inbox every Friday 🗓️

Send suggestions, questions, comments and stories to help@fckthat.com