Screen Time Before Bed: How Blue Light Affects Sleep and What to Do About It

When you scroll through your phone or watch TV right before bed, you’re exposing yourself to blue light, a type of high-energy visible light emitted by digital screens that interferes with natural sleep signals. Also known as artificial light at night, this light tricks your brain into thinking it’s still daytime, which delays the release of melatonin—the hormone that tells your body it’s time to rest. This isn’t just about feeling tired the next day. Consistent screen time before bed, the habit of using phones, tablets, or computers in the hour before sleep has been linked to longer time to fall asleep, poorer sleep quality, and even increased risk of insomnia over time.

Your circadian rhythm, your body’s internal 24-hour clock that regulates sleep, hormone levels, and body temperature depends on natural light cues. When sunlight fades in the evening, your brain gets the signal to start winding down. But a bright screen in the dark throws that signal off. Studies show that just two hours of screen exposure before bed can suppress melatonin by more than 50%. And it’s not just phones—laptops, TVs, and even LED bedside lamps can do the same. The problem gets worse if you’re using these devices in bed, where your brain starts associating your sleeping space with stimulation instead of rest.

It’s not about giving up tech—it’s about adjusting when and how you use it. Simple changes like switching to night mode, using red or amber lighting in the evening, or putting devices away 60 to 90 minutes before bed can make a real difference. Some people find reading a physical book or listening to calm music helps their brain shift gears. Others use blue light-blocking glasses, which have shown real results in small trials. The key is consistency. Your body doesn’t need perfection—it needs predictability.

Below, you’ll find real, practical advice from people who’ve struggled with this and found solutions that work. From managing sleep hygiene to understanding how medications and supplements interact with your sleep cycle, these posts give you the tools to take back your nights—without ditching your devices entirely.