Why screen time before bed messes with your sleep

Dylan | World Lifestyle Organisation Author

Struggling to fall asleep? Your evening screen habits might be the reason — here’s what science says and how to change it.

Ever find yourself scrolling late at night and then struggling to fall asleep?
You're not alone. Many of us wind down with our phones, tablets, or TV — only to lie awake, mind racing, long after we’ve put them away. It feels like a harmless habit. But if you’re waking up tired, your screen time could be the hidden culprit.

So what does science say about screens and sleep?
Research shows that the blue light from screens can suppress melatonin — the hormone that helps us feel sleepy. A study by Harvard Health found that blue light exposure in the evening can delay the body’s internal clock by up to 90 minutes. That means even if you go to bed on time, your brain might still be in “day mode,” making it harder to fall into deep, restful sleep.

Why does this matter for your daily life?
Sleep isn’t just about feeling rested. It affects everything — from mood and focus to immune function and weight regulation. When screen time pushes sleep further away, it can quietly chip away at your energy, mental clarity, and resilience. And let’s be honest: it’s easy to lose track of time when we’re doom-scrolling or binging shows. You’re not lazy — you’re human. But the habit has real effects.

What’s one small change that could make a big difference?
Try a “screen sunset” — turning off all screens at least 30 to 60 minutes before bed. Swap your phone for a book, a warm bath, or some calming music. If you do need to use your device, switch on night mode or use blue light blocking glasses. It’s not about perfection — it’s about giving your brain a better chance to power down.

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Categories: : Lifestyle