Sleeping with Technology: How Screens Impact Your Sleep and How to Combat It

Technology has revolutionized the way we live, work, and communicate. From smartphones to tablets, laptops to smartwatches, screens have become an integral part of our daily lives. However, the increasing use of technology has also brought with it some negative consequences, especially when it comes to our sleep. In this article, we will explore the ways in which screens can disrupt our sleep and provide some tips on combatting the negative effects.

The Science Behind Screens and Sleep

The blue light that screens emit can interfere with our body’s natural circadian rhythm, which regulates our sleep-wake cycle. Exposure to blue light before bed can suppress the production of the sleep hormone melatonin, making it more difficult to fall asleep and stay asleep throughout the night. In fact, studies have shown that using screens before bed can delay the onset of sleep by up to an hour.

Additionally, the stimulating content that we consume on our screens can also keep our minds racing well into the night. Whether it’s a thrilling action movie or a heated political debate on Twitter, engaging with content that gets our hearts pumping can make it difficult to wind down and relax.

Moreover, the use of screens can also lead to an increase in stress and anxiety levels. As we scroll through our social media feeds or respond to work emails, our brains are constantly processing information, leading to a higher level of arousal. This can make it difficult to transition from a state of alertness to a state of relaxation.

The Impact on Sleep Quality

The negative impact of screens on our sleep quality can be profound. Poor sleep quality can lead to a range of health problems, including obesity, diabetes, cardiovascular disease, and depression. It can also affect our cognitive function, memory, and productivity. When we don’t get enough sleep, we are more likely to experience mood swings, irritability, and difficulty concentrating. We may also experience physical symptoms such as headaches, muscle aches, and fatigue.

Tips for Combating Screen-Related Sleep Disturbances

  1. Limit Screen Time Before Bed: Experts recommend avoiding screens for at least an hour before bedtime to allow your body to wind down and prepare for sleep.
  2. Use Blue Light Filters: Many devices now come equipped with blue light filters that can be turned on in the evening to reduce the amount of blue light emitted. Alternatively, you can download apps that perform the same function.
  3. Create a Bedtime Routine: Establishing a bedtime routine can help signal to your body that it’s time for sleep. This could include activities such as reading a book, taking a warm bath, or practicing relaxation techniques like yoga or meditation.
  4. Keep Screens Out of the Bedroom: Where possible, avoid using screens in the bedroom altogether. This will help your brain associate the bedroom with sleep and relaxation rather than stimulation and activity.
  5. Take Breaks During the Day: If you work on a screen for long periods during the day, take regular breaks to give your eyes a rest and reduce the risk of eye strain.
  6. Set Screen Time Limits: Consider setting limits on your overall screen time usage, especially before bedtime. This can help you establish a healthier relationship with technology and avoid the negative impact on your sleep.


In today’s fast-paced world, it’s easy to forget the importance of quality sleep. By being mindful of our screen use and taking steps to reduce its impact, we can improve our sleep quality and wake up feeling more refreshed and energized. So next time you’re tempted to check your phone before bed, remember the impact it could be having on your sleep and consider disconnecting for the night. By prioritizing our sleep and taking care of our bodies and minds, we can be more productive, happier, and healthier in all aspects of our lives.

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Dr. Pedram Shojai

NY Times Best Selling author and film maker. Taoist Abbot and Qigong master. Husband and dad. I’m here to help you find your way and be healthy and happy. I don’t want to be your guru…just someone who’ll help point the way. If you’re looking for a real person who’s done the work, I’m your guy. I can light the path and walk along it with you but can’t walk for you.