Scrolling on your phone or watching TV just before sleeping may feel harmless, but research shows it can seriously harm your rest. A large Norwegian study involving more than 45,000 students found that using screens in bed for one hour after lights out increased the risk of insomnia by 59 percent and shortened total sleep by almost 25 minutes per night. Another cross-sectional analysis of over 120,000 adults in the American Cancer Society’s Cancer Prevention Study-3 found that those who used screens during the hour before bedtime reported later bedtimes, poorer sleep quality, and shorter overall sleep.These findings highlight a growing concern: screens are not only stealing time but also disrupting the body’s natural rhythms. The bright light from screens delays melatonin release, while the stimulating content makes it harder to switch off mentally. This article looks at how screens affect your sleep, how long you should avoid them before bed, and practical steps you can take to build healthier sleep habits.
How screens affect sleep quality
Research shows that screen exposure before bedtime alters sleep in two key ways. Firstly, the blue light emitted by phones, tablets, and televisions interferes with the body’s circadian rhythm. This light signals the brain that it is still daytime, delaying melatonin production. Secondly, the content itself, from social media to fast-paced shows, stimulates the brain, keeping you alert rather than relaxed. Studies confirm that screen use near bedtime leads to longer sleep onset, shorter sleep duration, and reduced sleep quality.
How long to avoid screens before bed
One hour before bed
The Norwegian study found that even one hour of screen use after lights out was enough to raise the risk of insomnia and reduce nightly sleep by nearly half an hour.
One to two hours before bed
Sleep experts recommend extending the cut-off to at least one to two hours before bedtime. This window gives the body enough time to increase melatonin levels and allows the mind to unwind naturally.
Type of screen activity
Interactive use, such as gaming or social media, is more disruptive than passive use, like watching television. A study with adolescents showed that interactive activity close to bedtime delayed sleep onset more significantly.
Practical tips to reduce screen time before sleep
- Set a digital curfew: Switch off devices at least one hour before bedtime.
- Create a bedtime routine: Replace scrolling with calming activities such as reading, light stretching, or meditation.
- Use night filters: If screen use is unavoidable, apply blue-light filters and reduce brightness.
- Keep devices out of reach: Charge your phone outside the bedroom to resist temptation.
- Choose relaxing content: If watching something before bed, opt for calm and soothing material rather than intense or stimulating shows.
- Stick to a sleep schedule: Going to bed and waking up at consistent times helps reset your body clock.
How much sleep do you lose from late screen use
In the American Cancer Society study, participants who used screens in the hour before bedtime reported significantly worse sleep quality and up to 50 minutes less sleep per week compared to those who avoided devices. Research in young people has shown that even ten additional minutes of screen use before bed can reduce total sleep and increase restlessness. These numbers may sound small daily, but they add up over time, contributing to chronic fatigue and poor health.Using screens before bed might feel like a harmless habit, but evidence shows it can cut into sleep length and quality. Avoiding screens for at least one hour before sleep is backed by strong research, and extending that to two hours offers even greater benefits. Replacing screen time with calm, low-light activities helps the body prepare for rest, strengthens circadian rhythms, and improves overall well-being.Disclaimer: This article is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider regarding any medical condition or lifestyle change.Also read| 6 serious health risks of sitting cross-legged for too long