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Using Screens Before Bedtime

In today's digital age, screens are always around you. From smartphones to tablets, laptops to televisions, screens have become a necessary part of our daily lives. Technology has undoubtedly brought many benefits but it has also introduced challenges concerning sleep quality, healthy rest, and overall wellness. The correlation between using technology and screens before bedtime and its impact on sleep has been a subject of increasing interest and concern among researchers and health professionals.


The Science Behind Screens and Sleep

The primary culprit behind the sleep-disrupting effects of screens is blue light. Electronic devices emit blue light, a type of light that is part of the visible light spectrum. While blue light during the daytime can boost attention, reaction times, and mood, exposure to it during the night can be detrimental. Blue light interferes with your circadian rhythm and natural production of melatonin. Inadequate melatonin levels make it harder to fall asleep and can disrupt the overall quality of sleep, impacting restorative rest and natural wellness.

Research Findings on Screen Use and Sleep

Multiple studies have looked into the impact of screen time on sleep patterns. Data shows that individuals who engage in screen time before bed take longer to fall asleep and experience poorer sleep quality compared to those who do not use screens. The study emphasized that smartphones’ interactive nature can further worsen sleep problems due to their stimulating content. Moreover, a survey conducted by the National Sleep Foundation found that 90% of people in the U.S. use a technological device in the hour before bed. This widespread habit correlates with increased reports of sleep disturbances and insufficient sleep. The pervasive use of technology, especially among teenagers, has raised concerns about long-term health implications. Adolescents are particularly vulnerable as they require more sleep than adults, and the interruption of their sleep can affect their cognitive and physical development, impacting their natural wellness and healthy growth.

Psychological and Behavioral Impacts

Beyond the biological effects, psychological and behavioral factors also play a role. Engaging in activities like checking emails, browsing social media, or playing video games before bed can increase mental stimulation, making it harder for the brain to wind down. The anticipation of notifications or the urge to respond to messages can keep the mind active, delaying the onset of sleep. Additionally, the content consumed on screens can influence emotions and stress levels. Exposure to distressing news or stimulating content can lead to heightened stress and anxiety, further impeding the ability to fall asleep and affecting emotional wellness.


How to Mitigate the Impact of Screens on Sleep:


  1. Digital Curfew: Create a routine that involves turning off all screens at least one hour before bedtime. This allows the body to start producing melatonin naturally, promoting natural rest.

  2. Night Mode Settings: Many devices offer night mode or blue light filter settings, which reduce the amount of blue light emitted by the screen. While not a complete solution, it can lessen the impact on melatonin production, contributing to healthier sleep.

  3. Relaxing Activities: Substitute screen time with calming activities such as reading a physical book, practicing mindfulness or meditation, or taking a warm bath. These activities promote natural relaxation and wellness.

  4. Sleep-Conducive Environment: Ensure your bedroom is a screen-free zone. Keep the room dark, cool, and quiet to promote better sleep quality and restorative rest.

  5. Monitoring Screen Usage: Be mindful of your screen time throughout the day. Using apps or built-in features to track and limit screen time can help manage overall exposure, fostering healthier habits.



While technology and screens are deeply embedded in our lives, it is essential to recognize and address their impact on your sleep and therefore your health. By understanding the correlation between screen use before bedtime and sleep disturbances, we can make more informed decisions to improve our sleep hygiene. Prioritizing restful sleep not only enhances overall well-being but also ensures that we are more productive and alert in our daily activities. Adopting healthier screen habits is a small but significant step towards better sleep and a healthier life, promoting natural wellness and healthy rest.

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