Today, screens are a big problem in society because they affects everybody’s sleep, making them have bad habits.
Doctors recommend avoiding the use of screens—such as cell phones, computers, tablets, and televisions—for at least one hour before bedtime. This practice allows your body to wind down and establish a consistent sleep routine, making it easier to fall asleep when you go to bed. “A minimum of seven hours of sleep is essential for health,” said Charlene Gamaldo, M.D., of the Johns Hopkins Center .
There are many negative effects of using screens before going to bed. The blue light emitted by devices can interfere with your sleep because it stimulates the brain, making it harder for you to fall asleep. To avoid disturbing your body’s natural rhythm, it’s helpful to engage in relaxing activities, such as reading a book, taking a warm bath, or doing some light stretches. These activities help prepare your mind and body for sleep without the disruptive influence of screen time.
Additionally, screen exposure can desynchronize your body’s internal clock, or circadian rhythm, making it difficult to maintain a healthy sleep schedule. If you find yourself struggling with sleep due to this disruption, a supplement like melatonin can help regulate your sleep patterns.
Screen time before bed affects people of all ages. While it is especially problematic for young adults and teenagers, it also impacts children, older adults, and seniors. In Canada, 79% of people report experiencing sleep difficulties about three nights a week. Moreover, two out of three people spend a significant portion of their mornings and nights looking at screens.
By adhering to this guideline, you can help regulate your body’s circadian rhythm, which is essential for a restful night. Creating a routine that prioritizes activities that promote relaxation, such as reading or meditating, can further support a better night’s sleep, ensuring that screen use doesn’t interfere with your body’s natural processes.
From a scientific perspective, electronic screens—especially smartphones and computers—emit blue light, which can significantly impact the body’s ability to produce melatonin, a hormone that regulates sleep. When your eyes are exposed to blue light, especially in the evening, it sends a signal to your brain that it’s still daytime, making it harder for you to relax and fall asleep. While activities like watching a TV show or reading an ebook may seem like good ways to wind down, the blue light emitted by these devices can delay the onset of sleep and reduce sleep quality.
In addition to disrupting sleep, excessive screen time can contribute to a sedentary lifestyle, which can have negative long-term effects on mental health. Spending extended hours on your phone or computer may lead to feelings of inactivity and isolation, potentially contributing to depression and anxiety. This is particularly true for individuals who feel like they are not being productive due to screen addiction.
The sense of disconnection and low self-esteem can worsen over time if screen time continues to replace more meaningful, physical, or social activities. Reducing screen exposure, especially before bed, can help alleviate some of these negative effects and improve mental well-being.
