For many of us, the last thing we look at before sleep is a screen. A quick check of messages turns into a few videos, then one more episode. It feels relaxing in the moment, but evening screen time can make it harder to wind down.
You don't need to give up your phone to sleep better. Understanding how screens fit into your evening makes it easier to build a routine that works for you.
There are two main ways evening screen use can get in the way of rest.
Light in the evening. Our bodies use light as a signal for when it's day and when it's time to rest. As evening falls, the body starts producing melatonin, a hormone that helps prepare us for sleep. Bright light in the evening, including the light from phones, tablets, laptops and TVs, may delay or reduce that natural rise. Screens give off a high share of blue light, which appears to have an especially strong effect.
Stimulating content. Light isn't the whole story. Social media, games, news and work email keep the mind active and engaged, which can make it harder to relax, even with the brightness turned down. An exciting show or a stressful email can keep you alert long after the screen is off.
The effects vary from person to person, and research is still developing. But the general pattern is consistent enough that many sleep experts suggest easing off screens before bed.
If a few of these sound familiar, small changes to your evening routine may help. If trouble sleeping continues, talk to your healthcare provider.
Set a screen curfew. Many sleep experts suggest putting screens away about an hour before bed. If that feels like too much, start with 15 or 20 minutes and build from there.
Use night mode and dim the display. Most phones and tablets have a setting that warms the screen color and lowers brightness in the evening. Turning both down reduces the amount of bright light you're taking in.
Dim the lights at home. Overhead lights can be bright too. In the last hour or two of the evening, switch to lamps with warm bulbs.
Charge your phone outside the bedroom. If your phone sleeps somewhere else, you're less likely to scroll in bed or check it during the night. A simple alarm clock can take its place.
Choose calmer content. If you do use a screen in the evening, pick something low-key. A familiar show is easier to switch off than a cliffhanger or a stressful inbox.
Replace the habit, don't just remove it. It's easier to put the phone down when you have something to pick up instead:
Tying one of these to a cue you already have, like brushing your teeth, is a simple form of habit stacking, which we covered in The Science of Habit Stacking.
Keeping a regular routine supports the steady energy we talked about in Why Quality Sleep Is the Foundation of Daily Energy.
Evening screen time can make it harder to wind down, through both bright light and stimulating content. You don't have to cut screens out completely. Dimming your devices, setting a screen curfew and giving yourself a calming alternative are small changes that can make your evenings feel more restful.
This article is for general educational purposes and isn't medical advice. If you have ongoing trouble sleeping, talk to your healthcare provider.
Source: Sleep Foundation, How Electronics Affect Sleep.
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