Screen time before bed can significantly impact your sleep quality. Research even shows that the blue light from screens can interfere with your body's natural sleep-wake cycle.

But what does this mean for you?

Don’t worry, we will deep-dive into how screen time and sleep are connected in a bit and even explore ways to improve your nightly rest, Okay?

It’s common knowledge that many of us stay glued to our screens until the very last moment before we hit the bed. But, are you aware this habit can really impact your sleep?

Well, the effect of computers on sleep, along with other electronic devices, is a topic of growing concern, and rightly so.

Now, how exactly do screens impact our ability to get a good night's sleep? And what can we do about it?

Sit tight while we tell you all about it...

The Effects of Screen Time on Sleep Quality

Screen time before bed negatively impacts sleep quality by disrupting the body's circadian rhythm. How? Blue light from screens hinders melatonin production, making it harder to fall asleep and stay asleep.

Alright, let's examine how screen time and sleep are connected and what you can do to improve your sleep.

Did you find it harder to fall asleep the last time you scrolled through your phone or watched TV right before bed? Yes? Well, that’s because the blue light from screens can trick your brain into thinking it's still daytime.

This disruption can lead to difficulties in drifting off to sleep, lighter sleep stages, and poorer sleep quality.

Still want more proof? Well, let’s get you some...

A study by Harvard Medical School highlighted that exposure to blue light from screens can significantly delay the release of sleep-inducing melatonin.

This affects your ability to fall asleep but more importantly, the quality of your sleep throughout the night.

If you find it challenging to sleep after screen time, consider incorporating a wind-down routine that reduces your exposure to screens, period.

Small changes, like reading a book or practicing relaxation techniques, can make a big difference. And bear in mind that good sleep hygiene is key to better sleep quality and overall health.

What Age Group is Most Affected By Screen Time?

Children and teens are most affected by screen time before bed due to their developing brains and sleep patterns. However, adults aren't free from its effects either.

Because of their developing brains and need for consistent sleep, children can experience more significant disruptions from screen time.

Too much screen exposure can lead to behavioral issues, decreased attention spans, and trouble with learning and memory.

Teens often struggle with managing screen time and sleep because they spend hours scrolling through social media, playing games, or doing homework on electronic devices. This specific age group is at a higher risk for lack of sleep, which can affect school performance, mood, and physical well-being.

Imagine a teenager who gets tired easily while trying to juggle school, social activities, and other interests. This often occurs as a result of excessive screen exposure before going to sleep.

While adults also face challenges, like increased stress and reduced sleep quality, they seem to have more control over their habits and routines. Yet, constantly checking emails or watching TV before bed can result in disrupted sleep, impacting both productivity and overall health.

The key takeaway here is regardless of age, managing screen time effectively can lead to better sleep and improved well-being.

Setting boundaries and creating screen-free times, especially before bed, can help everyone get the rest they need.

Which brings us to the next question...

How Long Before Bed Should You Stop Looking at Screens?

Experts recommend stopping screen time before bed at least one hour before you plan to sleep. Why? This helps your brain wind down and prepare for rest.

In fact, 77% of studies reported significant negative impacts on sleep outcomes with TV watching. Meaning if you’re scrolling through your phone or watching TV right up until you close your eyes, you’re likely setting yourself up for a restless night.

Attempting to wind down after a long day while your mind is buzzing from the blue light of your devices is like trying to sleep with a flashlight in your face. Mission impossible, right? Exactly!

But, turning off your screens and switching to a relaxing activity like meditating, can give your brain the chance to produce melatonin naturally, which helps you fall asleep more easily. Raise your hands if reading a book lying on your bed at night helps you drift off faster too!

Next time you’re tempted to watch one more episode or send one more email, just know that-- giving yourself that screen-free hour before bed can lead to a more restful sleep.

Source: Unsplash

Which Devices Have the Biggest Impact on Sleep Quality?

Devices with screens that emit blue light, such as smartphones, tablets, and computers, have the biggest impact on sleep quality. The blue light interferes with melatonin production, making it harder to fall asleep.

Imagine yourself cozy in bed, browsing through your phone, updating social media, or reading emails. Although it may appear harmless, the blue light emitted by your screen is tricking your brain into believing it is daytime.

Smartphones are the worst culprits because we tend to hold them close to our faces, increasing the blue light exposure. I mean, I’m yet to find anyone holding onto their TV in bed, or have you? You get the point!

Tablets and computers also have a significant impact. So, whether you're binge-watching a series on your tablet or finishing up work on your laptop, the blue light they produce keeps your brain alert. Same as TVs, though to a lesser degree, as we usually watch them from a distance.

As a general rule of thumb, try to limit your use of these devices at least an hour before bedtime, to improve your sleep quality.

What to do instead? Opt for activities that help you relax and wind down, like listening to calming music.

How Do You Outsmart Screen Time for a Better Bedtime Routine?

It’s pretty simple. Create habits that minimize blue light exposure and also help you unwind.

Here are some tips to help you achieve this:

• Set a Screen Curfew: Aim to turn off all screens at least an hour before bed. This gives your brain time to wind down and prepare for sleep.
• Use Night Mode: If you must check that email, then activate the night mode or blue light filter on your devices to reduce blue light emission in the evenings.
• Establish a Relaxing Routine: Replace your screen time with relaxing activities such as taking a warm bath or practicing gentle yoga.
• Create a Tech-Free Zone: Keep your bedroom free from electronic devices to make it a sleep sanctuary. This helps your brain associate the space with rest.
• Invest in Blue Light Glasses: If you must use screens before bed, consider wearing blue light-blocking glasses to reduce the impact on your sleep.
• Dim the Lights: Reduce the lighting in your home an hour before bed to signal to your body that it's time to wind down.

Smart Tip: Looking for an easier way to fall asleep faster? Then try the Bia Smart Sleep Mask. Why? Bia lets you fall asleep listening to your favorite podcast or audiobook. As you drift off, your audio will pause, seamlessly fading away, leaving you enveloped in a peaceful night's sleep.

Want to sleep better tonight? Enjoy our Neural Music designed to guide your brain into a deeper slumber faster than ever before. You can thank us later after you wake up well-rested!

FAQs About Sleep and Screen Time

Does Screen Time Affect Sleep in Adults?

Yes, excessive screen time, especially before bed, can negatively impact sleep quality and duration in adults. The blue light from digital devices suppresses melatonin production, making it harder to fall asleep. Limiting screen time to at least 1-2 hours before bed allows the brain to wind down, promoting better sleep

Is Blue Light Really Bad for Sleep?

Definitely! Blue light can disturb the body's natural circadian rhythm and hurt sleep. Being exposed to blue light, especially from screens before sleep, can inhibit the production of melatonin, which can lead to difficulties in falling and staying asleep.

Does TV Count as a Screen Before Bed?

You bet! Watching television can expose you to blue light, which disrupts melatonin production and can interfere with your sleep quality. While some studies suggest that short, calming TV sessions may not significantly harm sleep, prolonged viewing or engaging with stimulating content can lead to negative effects. To promote better sleep, it's advisable to limit TV watching to at least an hour before bedtime and choose calming programs.

Why Do Screens Make It Hard to Sleep?

Screens make it hard to sleep for several reasons:

• Blue Light Exposure: Screens emit blue light, which suppresses melatonin production, the hormone responsible for regulating sleep.
• Mental Stimulation: Engaging content can keep your mind active and alert, making it difficult to wind down.
• Disruption of Circadian Rhythm: Late-night screen use can confuse your body’s internal clock, leading to irregular sleep patterns.
• Reduced Sleep Quality: The combination of light exposure and mental stimulation can lead to shorter sleep duration and poorer sleep quality.

Limiting screen time before bed can help reduce these effects and improve your overall sleep health.