Falling asleep more easily requires your brain to gradually slow down.
Screen use in the evening can make this transition more difficult1.
What affects sleep?
It is not only the light from screens that matters.
The type of content and how engaging it is can also affect your ability to relax2.
Activities such as messaging, gaming2 and social media browsing may keep the brain active, even after the screen is turned off3–5.
Light and melatonin
Screens emit light that can delay the release of melatonin, a hormone involved in sleep timing6,7.
Features such as night mode, reduced brightness, and dark mode may help lower light exposure7,8 supporting melatonin production8.
The role of stimulating content
Some types of content can increase alertness before bedtime3.
For example, social media and interactive content may:
- Capture attention for longer periods,
- Make it harder to disengage
- Delay bedtime.
This can reduce the time available for sleep.
The importance of a wind-down period
A period of lower stimulation before bed can help the body prepare for sleep9.
Some people find it helpful to choose quieter activities in the evening9,
such as:
- Reading,
- Listening to calming audio,
- Light stretching,
- Taking a warm shower10.
These activities may help support the transition from wakefulness to sleep9.
What to keep in mind
The impact of screen use on sleep can vary from person to person.
If you notice that evening screen use affects your sleep, adjusting your habits and tracking the impact in your sleep journal may help you better understand your patterns.
Key point
Both screen light and stimulating content can affect your ability to fall asleep.
Establishing a calm routine before bedtime may help improve your sleep quality.
References:
1. Irish LA, Kline CE, Gunn HE, Buysse DJ, Hall MH. The role of sleep hygiene in promoting public health: A review of empirical evidence. Sleep Med Rev. 2015;22:23-36. doi:10.1016/j.smrv.2014.10.001
2. Hale L, Guan S. Screen time and sleep among school-aged children and adolescents: A systematic literature review. Sleep Med Rev. 2015;21:50-58. doi:10.1016/j.smrv.2014.07.007
3. Hale L, Kirschen GW, LeBourgeois MK, et al. Youth Screen Media Habits and Sleep: Sleep-Friendly Screen Behavior Recommendations for Clinicians, Educators, and Parents. Child Adolesc Psychiatr Clin N Am. 2018;27(2):229-245. doi:10.1016/j.chc.2017.11.014
4. Pirdehghan A, Khezmeh E, Panahi S. Social Media Use and Sleep Disturbance among Adolescents: A Cross-Sectional Study. Iran J Psychiatry. 2021;16(2):137-145. doi:10.18502/ijps.v16i2.5814
5. Van den Bulck J. Television viewing, computer game playing, and Internet use and self-reported time to bed and time out of bed in secondary-school children. Sleep. 2004;27(1):101-104. doi:10.1093/sleep/27.1.101
6. A. Chang,D. Aeschbach,J.F. Duffy, & C.A. Czeisler,. Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proc Natl Acad Sci PNAS. 2015;112(4):1232-1237. doi:https://doi.org/10.1073/pnas.1418490112
7. Teran E, Yee-Rendon CM, Ortega-Salazar J, De Gracia P, Garcia-Romo E, Woods RL. Evaluation of Two Strategies for Alleviating the Impact on the Circadian Cycle of Smartphone Screens. Optom Vis Sci Off Publ Am Acad Optom. 2020;97(3):207-217. doi:10.1097/OPX.0000000000001485
8. Gooley JJ, Chamberlain K, Smith KA, et al. Exposure to Room Light before Bedtime Suppresses Melatonin Onset and Shortens Melatonin Duration in Humans. J Clin Endocrinol Metab. 2011;96(3):E463-E472. doi:10.1210/jc.2010-2098
9. Markwald RR, Iftikhar I, Youngstedt SD. Behavioral Strategies, Including Exercise, for Addressing Insomnia. ACSMs Health Fit J. 2018;22(2):23-29. doi:10.1249/FIT.0000000000000375
10. Haghayegh S, Khoshnevis S, Smolensky MH, Diller KR, Castriotta RJ. Before-bedtime passive body heating by warm shower or bath to improve sleep: A systematic review and meta-analysis. Sleep Med Rev. 2019;46:124-135. doi:10.1016/j.smrv.2019.04.008
This article contains general information about medical conditions and potential treatments. It is not medical advice. If you have any medical questions, please consult your doctor.