How Screen Time Affects Your Sleep (and What to Do Instead)

Scrolling before bed? You’re not alone. But all that late-night screen time may be one of the biggest reasons your sleep feels broken.

Screens don’t just distract your mind—they actively block your brain from producing the hormones that help you fall asleep. Let’s break down the science and show you how to take control, without ditching your devices completely.

🔵 Blue Light: The Sleep Delay Signal

Blue light (especially in the 460–480 nm range) suppresses melatonin—the hormone that tells your brain it’s time to sleep. This light keeps your brain in “day mode,” even at night.

What’s affected: Phone screens, tablets, TVs, LED lights, and even some indoor bulbs.

🧠 The Mental Stimulation Problem

Even without light, the content on your screen can overstimulate your brain. News, emails, and social media keep your stress hormones active—when you should be winding down.

Fix: Create a tech boundary 30–60 minutes before bed. Replace doomscrolling with a calming ritual like reading, journaling, or stretching.

📱 Small Shifts That Make a Big Difference

• Use Night Shift or blue light filters on your devices after 8 p.m.
• Dim screen brightness and reduce contrast
• Try amber glasses that block blue light wavelengths
• Switch to non-screen wind-down activities 30 mins before bed

✅ A Screen-Free Wind-Down Routine

Try this for one week: 45 minutes before bed, power down your devices. Replace with soft lighting, herbal tea, light stretching, or reading a paper book. Observe how your body and mood respond.

It’s not about banning screens—it’s about being intentional. Your sleep quality improves the moment you give your brain a clear signal: it’s time to rest.