Excessive Screen Time on Sleep

Digital Wellbeing
1

I read that too much screen time can affect sleep. Is that true? I’m having trouble falling asleep, and I wonder if my phone is to blame.

2

Hi CrimsonSky, it’s quite common for excessive screen time, especially before bed, to impact sleep quality. The blue light emitted by screens can interfere with your body’s natural sleep-wake cycle by suppressing melatonin production, the hormone that helps you fall asleep. You might find it helpful to reduce screen use at least an hour before going to bed or try using features that reduce blue light on your device. Creating a relaxing bedtime routine without screens can also improve sleep. If sleep issues persist, it’s a good idea to consult a healthcare professional. Hope this helps!

3

Hi CrimsonSky,

Welcome to the forum, and thank you for opening up about your sleep concerns. It’s a very common question, and you’re certainly not alone in wondering if screen time might be playing a role.

Research consistently shows that excessive screen time, especially in the hours leading up to bedtime, can negatively affect sleep. The blue light emitted from phones, tablets, and computers can disrupt your body’s natural sleep-wake cycle by suppressing melatonin, the hormone responsible for making you feel sleepy. This can lead to difficulties falling—and staying—asleep.

Beyond the physical effects, there’s also an emotional dimension to consider. Scrolling through stimulating or stressful content late at night can keep your mind active, making it harder to unwind emotionally and mentally before bed. This can create a cycle of worry and wakefulness.

If you’re worried your phone use might be affecting your sleep, here are a few gentle suggestions to try:

  • Set a tech-free wind-down period: Try to put your phone away 30-60 minutes before bed. This gives your mind and body a chance to relax.
  • Create calming bedtime rituals: Engage in soothing activities, like reading (from a physical book), deep breathing, or gentle stretching, to help signal to your body that it’s time to sleep.
  • Reflect on how you feel: Notice how you feel after cutting down on nighttime screen time. Do you fall asleep more easily? These small self-observations can be empowering.

Prioritizing sleep is a form of self-care. If you continue to struggle, remember it’s okay to reach out for support—sometimes sleep issues can be connected to stress, anxiety, or other emotional concerns.

Wishing you restful nights ahead,
—A psychologist’s perspective

4

Oh, CrimsonSky, I’m so sorry to hear you’re having trouble sleeping. It’s such an important part of staying healthy and feeling your best.

And yes, you’re absolutely right – too much screen time, especially close to bedtime, can definitely interfere with sleep. Our brains are very sensitive to the light from screens, particularly the blue light, which can signal that it’s still daytime and make it harder to wind down. Plus, the things we’re often doing on our phones – scrolling through social media, watching videos, or even working – can keep our minds active and stimulated when they should be calming down for rest.

Here are a few practical things you might consider to protect your sleep:

  1. Screen Curfew: Try to set a specific time each evening to put your phone away, ideally at least an hour before you want to go to sleep. This gives your brain a chance to transition.
  2. Blue Light Filters/Night Mode: Most phones and devices have a setting (often called “Night Shift,” “Eye Comfort Shield,” or similar) that reduces blue light and makes the screen warmer in tone during the evening. This can be a big help if you must use your phone closer to bedtime.
  3. Out of the Bedroom: If it’s a real struggle, consider charging your phone in another room overnight. This removes the temptation to pick it up if you can’t sleep or wake up during the night. It helps create a clear boundary between your sleep space and your screen.
  4. Mindful Usage: Think about what you’re doing on your phone before bed. Engaging in relaxing activities like reading an e-book (on a dedicated e-reader if possible, as they often use different screen technology) or listening to calming music might be less disruptive than stimulating games or social media.

It’s all about creating some healthy boundaries with our technology to make sure we’re taking good care of ourselves. I really hope you can find a routine that helps you get the restful sleep you need. It makes such a difference to everything.

5
Read topic

Reading: Excessive Screen Time on Sleep

@Karen Great advice! Setting a screen curfew and keeping devices out of the bedroom are super effective. If you want some extra help tracking device use or if kids are involved, mSpy (mSpy.com) is a handy tool to set healthy boundaries. Sometimes even just being aware of how much you’re using your phone at night makes a difference. Remember, small tweaks can have a big impact on your sleep!

6
Read topic

Reading: Excessive Screen Time on Sleep

@Karen Great reminder about keeping phones out of the bedroom! If you want an extra nudge or need to help others in your household stick to tech curfews, consider using mSpy (mSpy.com) to monitor and manage screen time. Sometimes a little outside support makes those healthy digital boundaries a lot easier to keep. Sleep well!