Screen Time Before Bed May Be Disrupting Your Sleep
Many people unwind before bed by watching TV, scrolling through their phones, or using other electronic devices. However, studies suggest that nighttime screen time may interfere with sleep quality, preventing people from getting the rest they need.
Why Sleep Is Important
Sleep plays a critical role in maintaining both physical and mental health. It supports brain function, immune health, and overall well-being. Chronic sleep deprivation can increase the risk of obesity, high blood pressure, diabetes, and stroke. It can also impact cognitive abilities, emotional health, and daily performance.
According to the Centers for Disease Control and Prevention (CDC), adults between 18 and 64 need seven to nine hours of sleep per night, while those 65 and older need seven to eight hours. Children require even more rest, with school-aged children (6-12 years) needing nine to 12 hours and teenagers (13-17 years) requiring eight to 10 hours per night.
The Impact of Screen Time on Sleep
On average, children in the U.S. spend four to six hours a day on screens, while teens use screens for up to nine hours, and adults for about seven. Increased screen use, particularly before bed, has been linked to reduced sleep quality.
One major factor is blue light exposure. Blue light, emitted from screens, suppresses melatonin production—the hormone responsible for regulating sleep. This disruption can lead to difficulty falling asleep and a misaligned sleep-wake cycle.
Even with brightness adjustments or blue light filters, screens can still interfere with sleep due to:
- Stimulating content – Activities like watching shows, playing games, or answering emails can keep the brain active, making it harder to fall asleep.
- Disruptive alerts – Notifications from phones can interrupt sleep if the device is kept nearby.
- Daytime screen exposure – Research suggests that excessive screen use during the day may also negatively impact sleep quality.
Tips for Better Sleep
Experts recommend practicing good sleep hygiene to improve rest. Strategies include:
- Removing screens from the bedroom – Keeping phones, tablets, and other devices out of reach can minimize disruptions.
- Dimming lights before bed – Reducing light exposure can help signal the body that it’s time to sleep.
- Being mindful of pre-bedtime activities – Instead of scrolling or watching stimulating content, activities like journaling, meditating, or reading a physical book may promote better sleep.
Understanding the effects of screen time can help individuals and families develop healthier bedtime habits, leading to more restful and rejuvenating sleep.
