Turn off autoplay, pick an episode cap, and set a screens-off time. Then trade...

https://wiki-aero.win/index.php/Is_Melatonin_in_Gummies_Safe_for_Everyone_(3_mg_per_Gummy)%3F

Turn off autoplay, pick an episode cap, and set a screens-off time. Then trade the next-episode urge for a calm wind-down: dim lights, wash up, and read or stretch