How Does Screen Time Affect Sleep?

Author: Shuhan Yu

Editor: Hanni Yang

Artist: Kyra Wang

Screens, such as smartphones, tablets, laptops, and TVs, have become an integral part of our daily lives. These devices are intended to provide quality sources of information, entertainment, and communication. Nonetheless, prolonged exposure to screens tends to make individuals sleep less and less over time. Research suggests that intensive screen usage, particularly around bedtime, may disrupt sleeping patterns, reduce drowsiness, and cause serious health problems in the future.

Blue light, which is primarily emitted from digital devices, inhibits the release of melatonin, a sleep hormone. Low melatonin levels make it more difficult to fall asleep and increase the time it takes to transition from wakefulness to sleep. This naturally lengthens the period of falling asleep and disrupts a person's circadian rhythm, negatively affecting cognitive ability, memory retention, and overall health.

Using mobile phones or computers near bedtime without taking a break from blue light can have adverse impacts. For example, viewing violent television shows or reading sensational news headlines before going to bed keeps the mind more alert for a more extended period, slowing down the process of falling asleep. This places unnecessary strain on the brain instead of allowing it to relax.  Screen time also leads to bedtime procrastination among a significant portion of the population, particularly youth, who find themselves caught in the vicious cycle of watching "just one more" YouTube video or endlessly scrolling through social media late into the night, often long after their intended bedtime. This habit deprives them of sleep, resulting in drowsiness and a lack of focus the next day. It also raises the risk of mood disorders, weakened immune systems, and even obesity. Excessive screen use in children and teenagers has been associated with sleep issues that can foster unhealthy habits, such as decreased physical activity and poor dietary choices.

Even if individuals manage to fall asleep after screen use, the quality of their sleep is diminished. Screen time can disrupt sleep patterns, mainly by reducing deep and REM (rapid eye movement) sleep, which are essential for emotional regulation and mental integration. Constant distractions from messages, calls, or alerts further disrupt sleep, causing people to wake up tired and unrested, even after a full night’s sleep.

Since technology is such a ubiquitous part of our lives and contributes to sleep deprivation, we must find methods to use it without compromising sleep quality. One effective approach is to avoid blue light devices at least an hour before bedtime and engage in relaxation techniques to improve sleep quality. Creating a better sleeping environment by turning off nighttime notifications and eliminating screens from the bedroom can also be beneficial. By doing so, people can enjoy the benefits of technology without experiencing negative impacts on their sleep health.

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Citations:

“How Does Screen Time Affect Your Sleep?” INTEGRIS Health, 14 December 2023,

https://integrishealth.org/resources/on-your-health/2023/december/how-does-screen-

time-affect-your-sleep. Accessed 21 February 2025.

Mosunic, Chris. “Does screen time before bed actually affect your sleep? — Calm Blog.”

Calm, 5 October 2024, https://www.calm.com/blog/screen-time-before-bed. Accessed 21

February 2025.