If you’re having trouble sleeping, it could be due to your bad habits around screens. From endlessly scrolling on social media at night to binge-watching a show, you could be disrupting your sleep cycle by spending too much time on screens, especially right before sleep. The relationship between screen use and poor sleep is no longer purely theoretical; multiple studies indicate a definitive connection.
What Studies Show About How Screens Affect Sleep
A recent study conducted in Norway with over 45,000 adults showed a clear trend towards more insomnia with more screen time spent in bed. Each hour that participants spent on screens increased their likelihood of having insomnia by almost 59 per cent and reduced the average amount of time they were able to sleep by nearly 24 minutes.
It is also interesting to note that there is no difference in how screen activity affects sleep quality depending on what screen activity you are engaged in–whether it is watching movies, going through social media or reading on your screen, the effect is the same. This occurs due to “time displacement,” as time spent on screens simply displaces time you could have spent sleeping.
Screen Time vs Sleep
| Screen Time Before Bed | Average Sleep Loss | Insomnia Risk Increase |
| 0–30 minutes | Minimal | Low |
| 30–60 minutes | ~15 minutes | Moderate |
| 1–2 hours | ~24–45 minutes | High (≈59%) |
| 2+ hours | 60+ minutes | Very High |
Why Screens Disrupt Your Sleep
There are two critical reasons screens can prevent your body from falling asleep. First, consider blue light. Digital devices emit blue light, which has been shown to inhibit melatonin, the hormone that makes you feel sleepy. After the production of melatonin is delayed, it can impact how late into the night your body is awake, and potentially affect your ability to fall asleep at an appropriate time. Additionally, consider the effect of mental stimulation. Using your device by scrolling through social media, watching something intense on television, or having an engaging conversation, one can use their screen device to keep their mind active instead of winding down prior to sleep. Therefore, your brain can’t shift from “awake mode” to “sleep mode”, and there is no transition to a restful state.
In order to determine if your screen use is affecting the quality of your sleep, here are some ways to monitor how screen use has an impact on your sleeping habits.
1. Use built-in tracking features
Many smartphones use screen time tracking systems that track how much you have used your phone in a day.
2. Track your screen time when going to sleep
Note how long you spend using your phone after you get into bed at night.
3. Track your sleep quality
Pay attention to how quickly you fall asleep and how well rested you feel in the morning.
If you can identify a pattern in which you do not sleep well after using a lot of screen devices, then it would indicate that using those devices has a significant impact on your sleeping patterns.
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Practical Tips to Reduce Screen-Related Insomnia
When it comes to improving sleep patterns, eliminating screens isn’t the answer; rather, it involves how you utilise them.
1. Have a digital curfew
The last 30 to 60 minutes before bedtime should be screen-free.
2. Use night mode
Activate blue-light filters and/or “night shift” on devices when it’s dark outside.
3. Lower ambient light
Dimming the light levels in your home will signal your body to prepare for sleep.
4. Establish a bedtime ritual
Substitute screen time with relaxing activities like reading a printed book or meditating.
5. Keep devices out of bed
Charge your cell phone on the other side of the room so you are less tempted to use it during the night.
These five easy changes over the course of several nights will improve your quality of sleep.
Conclusion
Sleep is not an option; it is mandatory for your physical health, emotional stability, and productivity. Chronic lack of sleep leads to fatigue, difficulty concentrating, and possible long-term health problems.
If you are spending multiple hours each night on screens, then you are likely jeopardising your health. The good news is that this is the first step toward creating change.
FAQs
1. Is it true that too much screen time can make you sleep less?
Yes, too much time in front of a screen, especially before bed, can make it harder to fall asleep by messing up melatonin production and making it take longer to fall asleep.
2. How much time in front of a screen is safe before bed?
To avoid problems, you should stay away from screens for at least 30 to 60 minutes before bed.
3. Does night mode completely stop sleep problems?
No, night mode doesn’t stop mental stimulation, even though it does lower blue light exposure.
