How Does Screen Time Before Bed Affect Sleep?

Long Story Short

• Electronic devices used before bed may keep you awake by stimulating your mind and emotions, as well as by exposing you to blue light, which may disrupt your circadian rhythm and suppress melatonin production. (1)
• Studies show that low-quality sleep is more common among people who use their phone before bed vs. those who do not. (2)
• A 2024 Sleepopolis study found that 89.2 percent of people engaged in screen time for most or all nights before they go to bed. (3)
• Blue light exposure from electronics suppresses melatonin up to three hours after you stop using them. (4)
• Unmanaged screen time can potentially lead to insufficient sleep and a domino effect on mood, behavior, academic performance, and overall well-being. (1, 5)
• Creating tech-free zones and opting for screen-free bedtime activities like reading physical books or meditation are just some of the things you can do to stop using your phone before bed. 

Whether it’s binge-watching the latest and greatest on Hulu or Max later than we probably should or conducting our daily deep dive into Instagram or TikTok, almost 90 percent of us are guilty of indulging in screen time before bed — and it’s likely not good for our sleep. (3) Besides having our emotions and bodies stirred when we should be relaxing, the devices that capture our attention also emit blue light, which can mess with our melatonin production (the hormone that makes us feel sleepy) and leave us feeling more alert than we should come bedtime. When you think about it, one of the more frustrating potential side effects of using a phone at night is the blow to your sleep health. At the end of the day (literally), technology and sleep don’t mix well for most. (2) 

Note: The content on Sleepopolis is meant to be informative in nature, but it shouldn’t be taken as medical advice, and it shouldn’t take the place of medical advice and supervision from a trained professional. If you feel you may be suffering from any sleep disorder or medical condition, please see your healthcare provider immediately. 

Why Do Electronic Devices Keep You Up At Night? 

Dr. Christopher Allen, a Board-Certified Sleep Medicine Physician and Sleep Science Advisor for Aeroflow Sleep, says, “Electronic devices like TVs, video games, and e-readers are designed to engage and stimulate our minds. Whether it’s a thrilling game, an engrossing TV show, or catching up on social media, these activities can provoke strong emotional reactions that make it difficult to wind down.” (2) 

He goes on to explain that this level of mental engagement and stress delays the natural process of relaxation that our bodies and minds need before sleep, ultimately increasing the time it takes to fall asleep and reducing sleep quality. (1,2)

Beyond the mental stimulation our devices incite, Allen notes that electronic devices emit blue light, which can significantly impact our sleep. Allen tells Sleepopolis that blue light interferes with the production of melatonin — the hormone responsible for regulating sleep-wake cycles. 

The science behind melatonin and sleep goes something like this: melatonin levels rise in the evening, signaling our body that it’s time to sleep. However, exposure to blue light (from sources like TVs, smartphones, and computers) can suppress this natural rise in melatonin. This not only makes it harder to fall asleep, but it can also affect the overall quality of your sleep. (6, 2)

How Long Before Bed Should You Turn Off Electronics?

Allen recommends turning off all electronic devices at least one hour before bed. (7) He explains that while this window gives your body and mind ample time to transition from the active, alert state induced by screen time to a more relaxed, sleep-ready state, it also increases melatonin production and prepares your body for restful sleep. 

The Benefits Of A Technology-Free Bedroom

While cuddling up in bed and getting lost in the fantastical world of the latest Marvel movie or hitting up the comment sections of your socials for a little comic relief may feel like a great way to relax, Allen says there are some solid benefits to a technology-free bedroom.

Improved Sleep Quality: Research indicates that regular use of devices has been linked with poor sleep quality. (1) However, by eliminating electronics and the impact of their blue light, your body can potentially produce melatonin naturally, leading to better sleep quality. (2)

Enhanced Relaxation: A bedroom free of technology may eliminate distractions that can delay sleep and foster a calm environment conducive to relaxation and unwinding before sleep. 

Stronger Sleep Associations: The principles of sleep hygiene — or healthy sleep habits — tell us to reserve our beds for sleep and sex only. Doing so strengthens the mental association between your bed and rest, ultimately making it easier to fall asleep and stay asleep. (8)

How Screen Time Before Bed Affects Kids

Screen time before bed may have a discernibly negative effect on kids. While the stimulating content can make it difficult for them to unwind, the blue light from their devices can also delay the onset of sleep. (9) This may be especially tough on teens and their sleep, as some adolescents experience delayed sleep-wake cycles. (10) “These disruptions can lead to insufficient sleep, which is crucial for their growth, learning, and emotional regulation,” says Allen. “Over time, poor sleep can affect their mood, behavior, academic performance, and overall well-being.” (5, 11)

Despite what we know about kids, electronics, and insufficient sleep, research shows:

• 75 percent of American children and adolescents have at least one electronic device in their bedroom. (9)
• Approximately 60 percent of American children and adolescents use electronic devices within an hour of bedtime on a regular basis. (9)
• American children aged 8-12 spend an average of 4-6 hours a day watching or using screens, and teens spend up to 9 hours. (12)
• In a small study involving 100 students, 24 percent of school grade performance variance is influenced by sleep duration, quality, and consistency, meaning it may play a significant role in helping or hurting academic outcomes. (5)

Setting Healthy Screen Time Limits

For kids ages two to five, The American Academy of Child and Adolescent Psychiatry recommends parents limit non-educational screen time to 1 hour per weekday and 3 hours on weekend days. (12) For kids aged six and older, parents are encouraged to use their judgment in screen time management  — consider not allowing screens at the dinner table, encouraging physical activity, and removing devices from their room 30 to 60 minutes before bed. (12)

Tips For Reducing Screen Time Before Bed 

In an increasingly digital world, managing screen time may be easier said than done. Ahead,  we’ve outlined some tips and best practices to help you curb your use of electronics before bed. 

Establish a Bedtime Routine. Allen suggests creating a calming pre-sleep routine that doesn’t involve screens. Instead of spending gobs of time on your phone before bed, think about activities like reading [a physical] book, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation.

Set a Screen Curfew. Screen time curfews aren’t just for kids; adults can benefit from them, too. To stop using your phone before bed, consider putting your devices away 30 minutes to one hour before bed. (7)

Use Night Mode. If you must use a device before bed, Allen suggests enabling the “night mode” or blue light filters to aid with sleep onset. (13)

Create Tech-Free Zones. Consider making the bedroom (and maybe even other areas of your home) tech-free to limit screen exposure before bed.

Engage in Non-Screen Activities. Encourage activities that don’t involve screens, like puzzles, journaling, or listening to calming music or audiobooks.

FAQs

The Last Word From Sleepopolis 

Whether it’s politics on X or whatever is new and binge-worthy on Netflix, devices and phones may affect sleep. While adults often think about managing their kids’ screen time, they often forget that these sleep stealers can affect them, too. So, parents, when you’re thinking about cutting back on your child’s screen time, you might consider making it a group project. 

Sources

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2. Elsheikh, A.A., Elsharkawy, S.A. & Ahmed, D.S. Impact of smartphone use at bedtime on sleep quality and academic activities among medical students at Al -Azhar University at Cairo. J Public Health (Berl.) (2023). https://doi.org/10.1007/s10389-023-01964-8
3. Screen Time and sleep: Survey reveals generational trends. Sleepopolis. (2024, February 26). https://sleepopolis.com/education/screen-time-and-sleep-survey/ 
4. Blue Light has a dark side. Harvard Health. (2024, July 24). https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side 
5. Okano, K., Kaczmarzyk, J.R., Dave, N. et al. Sleep quality, duration, and consistency are associated with better academic performance in college students. npj Sci. Learn. 4, 16 (2019). https://doi.org/10.1038/s41539-019-0055-z
6. Alzhrani, A. M., Aboalshamat, K. T., Badawoud, A. M., Abdouh, I. M., Badri, H. M., Quronfulah, B. S., Mahmoud, M. A., & Rajeh, M. T. (2023). The association between smartphone use and sleep quality, psychological distress, and loneliness among health care students and workers in Saudi Arabia. PLOS ONE, 18(1). https://doi.org/10.1371/journal.pone.0280681
7. Centers for Disease Control and Prevention. (2020a, March 31). Module 6. improving your sleep and alertness, improve sleep by avoiding light. Centers for Disease Control and Prevention. https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod6/07.html 
8. Iao SI, Jansen E, Shedden K, et al. Associations between bedtime eating or drinking, sleep duration and wake after sleep onset: findings from the American time use survey. Br J Nutr. Published online September 13, 2021. doi:10.1017/S0007114521003597
9. 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
10. Narala B, Ahsan M, Ednick M, Kier C. Delayed sleep wake phase disorder in adolescents: an updated review. Curr Opin Pediatr. 2024;36(1):124-132. doi:10.1097/MOP.0000000000001322
11. U.S. Department of Health and Human Services. (2022, September 13). Children’s sleep linked to brain development. National Institutes of Health. https://www.nih.gov/news-events/nih-research-matters/children-s-sleep-linked-brain-development 
12. Aacap. (n.d.). Screen Time and Children. https://www.aacap.org/AACAP/Families_and_Youth/Facts_for_Families/FFF-Guide/Children-And-Watching-TV-054.aspx 
13. Hester L, Dang D, Barker CJ, et al. Evening wear of blue-blocking glasses for sleep and mood disorders: a systematic review. Chronobiol Int. 2021;38(10):1375-1383. doi:10.1080/07420528.2021.1930029
14. Shetty, M. (2024, June 5). What excessive screen time does to the Adult Brain: Cognitive Enhancement. Lifestyle Medicine. https://longevity.stanford.edu/lifestyle/2024/05/30/what-excessive-screen-time-does-to-the-adult-brain/ 

Allen, Christopher. Author Interview. August 20, 2024.