Feeling tired when you wake up? Wanting restful sleep? Spending too much time on your phone? It’s all connected. Screens are like a relentless wave in our lives—whether we're scrolling through social media, binge-watching shows, or working late. This constant digital splash, especially before bed, can seriously disrupt your sleep. But it’s not just late-night screen time; all that exposure during the day can also affect your rest. Let’s explore why this happens and how you can make simple changes to improve your sleep.
Why Does Screen Time Affect Sleep?
Let’s break down how screen time messes with your sleep, from keeping your brain in overdrive to disrupting your body’s natural sleep rhythm and causing mental exhaustion. Here’s what’s happening and why it matters for your rest:
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Overloading Your Brain:
Spending too much time on screens keeps your brain in overdrive. Constant digital engagement keeps your mind active, making it tough to unwind, both during the day and at night. Nicholas Carr, in The Shallows, explains how constant digital stimulation can degrade our ability to concentrate and relax.
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Blue Light Effect:
Devices emit blue light, which interferes with melatonin, the hormone that regulates sleep. This disruption can throw off your circadian rhythm—your body’s natural sleep-wake cycle—making it harder to fall and stay asleep. Matthew Walker's Why We Sleep highlights how blue light affects melatonin production and disrupts sleep patterns.
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Mental Exhaustion:
Non-stop screen time, especially with emotionally charged content, can wear out your brain. This keeps you in a state of heightened emotional arousal, making it hard to relax. Arianna Huffington's The Sleep Revolution emphasizes how digital stress can negatively impact mental health and sleep.
How to Balance Screen Time and Sleep?
Balancing your screen time and sleep is all about making a few simple changes that can make a big difference. Here’s how you can start:
Set a Digital Curfew
Give your brain a break from screens at least an hour before bed. Instead of scrolling, try calming activities like reading a physical book or practicing mindfulness. Track your screen usage with apps like Digital Wellbeing (Android) or Screen Time (iOS).
Tip: Use these apps to set reminders to turn off your devices at night. The Power of When by Michael Breus suggests aligning screen-free time with your body’s natural rhythms for better results.
Swap Screens for Relaxing Pre-Bedtime Rituals
Replace screen time with calming activities such as journaling or meditation. Soothing sounds like white noise or soft music can help you wind down if you miss digital content.
Tip: Apps like Calm or Headspace offer guided meditations and relaxing sounds designed for better sleep. Michael Breus also notes that creating a consistent pre-sleep routine can signal to your body that it’s time to wind down.
Design a Sleep-Friendly Space
Keep your bedroom screen-free to enhance your sleep quality. Use blue light filters, night modes, or blue light-blocking glasses if screen use is unavoidable at night.
Tip: Set up your bedroom with soft lighting, cool temperatures, and minimal clutter. Arianna Huffington’s book suggests that a calming environment supports better sleep.
Replace Screen Time with Healthier, Rewarding Habits
Instead of cutting screens completely, swap them for activities that provide similar rewards without the drawbacks. Go for a walk, do a workout, or engage in a creative hobby.
Tip: Challenge yourself to explore a new hobby or activity. Nicholas Carr’s The Shallows emphasizes that engaging in offline activities can help reset your brain and improve focus.
Balance Physical Care with Positive Self-Talk
Sleep hygiene is crucial, but how you talk to yourself matters too. Practice self-compassion and gratitude to enhance overall well-being.
Tip: Start your day by listing three things you’re grateful for. Digital Minimalism by Cal Newport suggests that cultivating a positive mindset can complement efforts to reduce screen time and improve mental health.
By understanding how screen time impacts your brain and sleep hygiene, and by implementing these strategies to manage your screen use and establish better pre-sleep habits, you can significantly improve your sleep quality. Prioritizing these changes not only enhances your sleep but also contributes to better overall well-being and mental health.
References:
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Chang, A. M., Aeschbach, D., Duffy, J. F., & Czeisler, C. A. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences, 112(4), 1232-1237.
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Gonzalez, A., Wang, H. S., & Levitin, D. J. (2021). Mental fatigue and emotional reactivity to news media: A longitudinal study. Journal of Media Psychology, 33(1), 1-10.
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Hirshkowitz, M., Whiton, K., Albert, S. M., Alessi, C., Bruni, O., DonCarlos, L., ... & Gradisar, M. (2015). National Sleep Foundation's sleep time duration recommendations: Methodology and results summary. Sleep Health, 1(1), 40-43.
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Kabat-Zinn, J. (2013). Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. Bantam Books.
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Roehrs, T., & Roth, T. (2018). Sleep, sleepiness, and alcohol use. Alcohol Research: Current Reviews, 39(1), 31-37.
About the Author
Aadhyathmika Reddy a psychologist with 3+ years experience. She has a collective experience working as an Intern, Special Educator, Global Volunteer, and Consultant Psychologist in multiple organizations having taken over 1000+ therapy sessions. She has worked with clients of all ages – helping them in managing a wide range of mental health concerns.