How Do Electronics Affect Sleep?

If you asked any sleep expert what makes a good bedtime routine, they’d likely tell you it includes dim lights, relaxing music, a good book (the kind with pages, folks), and maybe even a warm bath. What you won’t find on their list is a three-hour marathon of your latest Netflix obsession playing in the background as you scroll for hours on end in hopes of making it to the end of the internet.

If you’re feeling seen right now, rest assured that you’re not alone. And you don’t have to take our word for it — a 2019 study found that 90% of Americans unwind by hitting up their devices night after night and calling that a bedtime routine. (1) Understandably, the time spent on our devices may be a great way to catch up on the news cycle and the latest and greatest on TikTok, but the problem is it’s wreaking havoc on our sleep in more ways than one. 

The TLDR: The use of electronics at night can and will deliver a significant blow to the quality and duration of your sleep. And if we’re being honest, it’s most likely monkeying with your peace of mind, too. Here’s more. 

How Do Your Devices Hamper Your Sleep?

In terms of how our devices meddle with our sleep, most online resources only ever point the finger at the blue light they emit. However, electronics actually mount a multi-pronged attack on our sleep. 

Mental and Emotional Stimulation

Whether you're watching an action-thriller, perusing the news, or engaging with not-so-like-minded people on social media, it's important to remember that electronic devices are going to do what they were designed to do — keep you engaged and keep you stimulated. 

At the end of the day (literally and figuratively), however, it's also important to remember that these activities and the mental and emotional stimulation they offer can make it harder to relax, unwind, and get ready for sleep. (2) More specifically, studies have shown that using electronics at night may increase the time it takes to fall asleep and reduce your overall sleep quality. (3, 2)

Blue Light And Sleep 

Beyond the mental and emotional stimulation, the use of electronics at night can further stymie your sleep, courtesy of, you guessed it, blue light.

And the science here is relatively simple: blue light can interfere with your body's production of melatonin (aka the sleep hormone) and muddle the signal to your brain that it's time for sleep. When we're exposed to blue light at night from our TVs, smartphones, and computers, that suppression of melatonin not only makes it more difficult to fall asleep but can also affect the overall quality of your sleep and its duration. (4,2,5)

Call out box? Melatonin (the hormone responsible for regulating sleep-wake cycles) levels rise in the evening in response to low light (think: sunset) to make us feel sleepy. Our bodies continue to produce melatonin during the overnight hours to keep us asleep, and as we begin to sense light (think: sunrise), melatonin production begins to taper off so that we're awake and alert during the day. (6,7)

How Much Is Too Much?

According to the National Sleep Foundation, screen use in excess of two hours in the evening can disrupt your sleep cycle. (8) Essentially, by curbing your melatonin production, blue light tricks your brain into thinking it's earlier than it really is. (8) Ultimately, anyone who hangs out on their phone or watches TV right up to "lights out" will quickly find that their sleep schedule and their brain are not on the same page.

To get things back (or keep them) on track, the National Sleep Foundation recommends packing it in at least one hour (maybe even two) before bedtime. (8) This gives your body enough time to transition from active and alert to relaxed and ready for sleep. 

Tips For Curbing Your Screen Time Before Bed

Considering how deeply our lives are intertwined with (and dependent on) our smartphones, TVs, and computers, completely ridding your bedroom of electronics may be easier said than done. But there are some steps you can take to manage their effects on your sleep. 

Establish a Solid Bedtime Routine 

Not only can a solid bedtime routine help you relax and wind down for sleep, but performing the same rituals at the same time each night may also keep your bedtime on track. Moreover, the more time you invest in warm baths, meditation, or stretchinglight yoga, the less time you’ll have to spend on your phone.   

Opt For Non-Screen Activities 

Instead of indulging in entertainment involving screens, consider engaging in more analog activities before bed. Puzzles, print books, light exercise, and audiobooks are great ways to relax and unwind. 

Set a Screen Curfew 

The idea of screen time limits is usually associated with kids, but considering the effect blue light can have on sleep, adults may also benefit from screen time curfews. So, if you want to check out what’s new and good on the Gram or the status of WWIII on X, you can — just be sure to consistently power down one to two hours before bed. (8)

Turn down the brightness 

If you must use your devices before bed, a good compromise might be turning down your screen’s brightness to reduce your exposure to blue light. 

Silence Notifications 

Most people don’t know this, but even small amounts of light can meddle with your melatonin production and your sleep — this includes email and text notifications that light up your screen at 2 AM. (9)

To better manage these types of disruptions (or eliminate them altogether), consider silencing your notifications, using the “Do Not Disturb” feature, or putting your phone on airplane mode during overnight hours. 

Sources

1. Alshobaili FA, AlYousefi NA. The effect of smartphone usage at bedtime on sleep quality among Saudi non-medical staff at King Saud University Medical City. J Family Med Prim Care. 2019;8(6):1953-1957. doi:10.4103/jfmpc.jfmpc_269_19
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. AlShareef SM. The impact of bedtime technology use on sleep quality and excessive daytime sleepiness in adults. Sleep Sci. 2022;15(Spec 2):318-327. doi:10.5935/1984-0063.20200128
4. Alzhrani AM, Aboalshamat KT, Badawoud AM, et al. The association between smartphone use and sleep quality, psychological distress, and loneliness among health care students and workers in Saudi Arabia. PLoS One. 2023;18(1):e0280681. Published 2023 Jan 26. doi:10.1371/journal.pone.0280681
5. Chindamo S, Buja A, DeBattisti E, Terraneo A, Marini E, Gomez Perez LJ, Marconi L, Baldo V, Chiamenti G, Doria M, Ceschin F, Malorgio E, Tommasi M, Sperotto M, Buzzetti R, Gallimberti L. Sleep and new media usage in toddlers. Eur J Pediatr. 2019 Apr;178(4):483-490. Doi: 10.1007/s00431-019-03318-7. Epub 2019 Jan 16. PMID: 30652219.
6. Arendt J, Aulinas A. Physiology of the Pineal Gland and Melatonin. [Updated 2022 Oct 30]. In: Feingold KR, Anawalt B, Blackman MR, et al., editors. Endotext [Internet]. South Dartmouth (MA): MDText.com, Inc.; 2000-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK550972/
7. Cox, L. (2013b, December 18). What is melatonin? LiveScience. https://www.livescience.com/42066-melatonin-supplement-facts.html 
8. Bobby. (2022, March 11). Screen use disrupts precious sleep time. National Sleep Foundation. https://www.thensf.org/screen-use-disrupts-precious-sleep-time/ 
9. Blue Light has a dark side. Harvard Health. (2024, July 24). https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side 

Byline:

Sharon Brandwein is a Certified Sleep Science Coach and a freelance writer. She specializes in parenting, health, and, of course, all things sleep. Sharon’s work has also appeared on ABC News, USAToday, and Forbes. When she’s not busy writing, you’ll probably find her lecturing her friends and family about sleep and adding more books to her ever-growing TBR pile.