Sleep and screen time
February 14, 2025

The Impact of Sleep and Screen Time

You're in bed, tired but not really tired, so you open social media…just for a second. Next thing you know, it's 12:43 AM and you're still swiping. You finally go to sleep, but the next morning? You're half asleep in the first period. If that sounds familiar, don't worry. You're not alone — screens mess with sleep way more than we think. This article is here to break it down: why screens affect your sleep and what you can actually do about it (without giving up your phone completely).

How exactly do screens mess up your sleep?

Well, screens emit blue light, which tricks your brain into thinking it's still daytime, which is why you don't feel tired while you're scrolling. Blue light suppresses melatonin (your sleep hormone), making it harder to fall and stay asleep. Even just 10 minutes of scrolling right before bed can delay your sleep cycle.

Signs Your Sleep Might Be Impacted by Screen Use:

  • You feel wired but tired before bed
  • You struggle to fall asleep (it takes more than 30 minutes)
  • You wake up groggy even after a full night's sleep
  • You get random headaches or mood swings during the day

According to the Sleep Foundation, teens need 8–10 hours of sleep, but most get less than 7. The American Academy of Pediatrics recommends no screens for at least 1 hour before bed to help reset your internal clock. Studies show teens who use screens before bed get less REM sleep and have more difficulty concentrating during the day.

How to break the cycle:

  • Set a Screen Curfew: No screens at least 30 minutes before bed
  • Create a Wind-Down Routine: Journal, stretch, read, or listen to calming music. Anything that doesn't require your phone
  • Use Night Mode or Night Light: Turn on your device's blue light filter by 8 PM
  • Park Your Phone: Keep it across the room or in another room entirely while you sleep
  • Track It: Use apps like Sleep Cycle or Apple Health to see how your habits affect your sleep

Here's the thing no one tells you: sleep is your superpower. When you sleep well, your memory improves, your skin clears, and your mood is better throughout the whole day. Basically: better sleep = better vibes = better focus = better everything.

You can't go wrong with any of the strategies above. Try just one this week — your brain (and body) will thank you.

Back to Blog