How Screen Time Affects Your Sleep (And What to Do About It)

In today's hyper-connected world, screens are everywhere—smartphones, tablets, laptops, televisions. For many of us, the last thing we do before sleep is check our phones, and the first thing we do upon waking is reach for them again. But this constant connection comes at a cost to our sleep. Understanding how screens affect sleep—and implementing practical countermeasures—is essential for rest in the modern age.

The Blue Light Problem

The primary concern with screens and sleep is blue light. This short-wavelength light, abundant in sunlight and emitted generously by LED screens, is particularly effective at suppressing melatonin production.

How Blue Light Affects Melatonin

Special cells in your eyes (called intrinsically photosensitive retinal ganglion cells) are particularly sensitive to blue light around 480 nanometres. When these cells detect blue light, they signal to your brain that it's daytime—even if it's 11pm and you're in bed scrolling through social media.

This signal suppresses melatonin release, delays sleep onset, and shifts your circadian rhythm later. The effect is significant: studies show that using a tablet for two hours in the evening can suppress melatonin by over 20%.

Beyond Blue Light: Other Screen-Related Sleep Disruptors

While blue light gets the most attention, it's not the only way screens interfere with sleep.

Mental Stimulation

The content we consume on screens often keeps our minds active when they should be winding down. Checking work emails, scrolling through news, engaging with social media, or watching intense shows all stimulate the brain and can increase stress hormones.

Emotional Arousal

Social media, in particular, can trigger emotional responses—comparison, FOMO, anger at content we disagree with, or excitement from likes and comments. These emotions are not conducive to the calm state needed for sleep.

Time Displacement

"Just one more episode" or "just five more minutes" can easily turn into an hour or more of lost sleep. Screens are designed to be engaging, and the autoplay features of streaming services and infinite scroll of social media make it hard to stop.

Sleep Environment Disruption

If you keep your phone in the bedroom, notifications can wake you during the night. Even if you don't fully wake, the sound or light can disrupt sleep cycles and reduce sleep quality.

The Numbers Are Concerning

Studies paint a clear picture of screens' impact on sleep:

• People who use devices in the hour before bed take significantly longer to fall asleep
• Screen users often get less REM sleep (the crucial stage for emotional processing and memory)
• Those who read on e-readers before bed report feeling less alert the next morning
• Children and teenagers are particularly vulnerable to screen-related sleep disruption
• The earlier in the evening device use stops, the better people sleep

Practical Strategies for the Digital Age

Completely eliminating screens isn't realistic for most people—nor is it necessary. The goal is mindful use that protects your sleep.

Establish a Screen Curfew

Set a specific time in the evening when screens go off. Ideally, this should be 1-2 hours before your intended bedtime. Treat it like a firm boundary.

• Start with 30 minutes before bed and gradually extend
• Set an alarm to remind you when it's time to disconnect
• Have screen-free activities ready to fill the time

Use Night Mode and Blue Light Filters

While not a perfect solution, these tools reduce blue light emission:

• Built-in features: Night Shift (iOS), Night Light (Windows), Night Mode (Android)
• Apps: f.lux for computers, various apps for mobile devices
• Settings: Reduce brightness and use warm colour temperatures
• Blue light blocking glasses: Can be worn while using devices

Create Phone-Free Zones

Designate certain areas—especially the bedroom—as phone-free:

• Charge your phone in another room overnight
• Use a traditional alarm clock instead of your phone
• Keep chargers outside the bedroom to remove temptation

Optimise Device Settings

• Enable Do Not Disturb during sleep hours
• Turn off non-essential notifications entirely
• Use grayscale mode in the evening (colourless screens are less engaging)
• Remove addictive apps from your home screen

Replace Screen Activities with Sleep-Friendly Alternatives

What will you do with your screen-free time? Having a plan makes success more likely:

• Read a physical book or magazine
• Listen to podcasts, audiobooks, or calming music
• Practice relaxation techniques or meditation
• Journal or write
• Do gentle stretching or yoga
• Have conversations with family members
• Work on a puzzle or craft
• Take a warm bath

Special Considerations for Different Screens

Smartphones

The most problematic device because it's always within reach. The solution is physical separation—keep it in another room during your wind-down routine and overnight.

Television

Generally less disruptive than handheld devices because you're typically farther from the screen and the content is often less interactive. Still, avoid it in the bedroom and stop watching at least 30-60 minutes before bed.

E-Readers

E-ink readers without backlighting (like basic Kindle models) are much better than tablets for bedtime reading. Avoid backlit e-readers or tablets used as e-readers in the evening.

Computers

Often needed for work, making evening avoidance difficult. Use aggressive blue light filtering, take breaks, and try to finish computer work earlier in the evening when possible.

When Melatonin Can Help

If your screen habits have shifted your sleep schedule later, melatonin supplementation can help reset your timing. Take it at your desired bedtime (not your current late sleep time) to help shift your rhythm earlier.

However, melatonin works best when combined with light management. Continue using screens late into the evening while taking melatonin, and you're fighting against yourself—the screens suppress your natural melatonin while you're taking supplemental melatonin.

Building Sustainable Habits

Changing screen habits takes time. Start small:

1. Week 1: Enable night mode on all devices and dim screens in the evening
2. Week 2: Establish a 30-minute screen curfew before bed
3. Week 3: Remove phone from bedroom overnight
4. Week 4: Extend curfew to 60 minutes and develop alternative activities

Expect some resistance—screens are addictive by design. But as your sleep improves, you'll find the trade-off worthwhile.

The Bottom Line

Screens are a significant—and often underestimated—barrier to good sleep. Blue light suppresses melatonin, engaging content stimulates the mind, and the addictive design of apps steals sleep time. But with awareness and practical strategies, you can enjoy the benefits of technology without sacrificing your sleep.

Start with one change, stick with it until it becomes habit, then add another. Your sleep—and your overall health—will thank you.