Many people are aware of the negative effects of excessive screen time at night, but still find themselves spending time on their phones before going to sleep. Studies show that over half of Americans use their phones within an hour of bedtime, which experts warn can disrupt the body’s ability to achieve restorative deep sleep. Neuroscientists emphasize the importance of allowing the brain to wind down before sleep, likening it to cooling down a casserole after baking. Screens, particularly smartphones, are known to disrupt the circadian clock that regulates sleep and hormone production, leading to negative outcomes such as anxiety and obesity.
The constant exposure to electric light from screens, including the much-maligned blue light, can suppress the production of melatonin and delay deep sleep. In addition to the impact of light on sleep, engaging in activities such as scrolling through social media or reading the news online can trigger stress responses in the brain, making it difficult to relax and fall asleep. Algorithms designed to keep users engaged can also lead to prolonged screen time, further disrupting sleep patterns. Middle-aged adults are increasingly experiencing insomnia due to excessive phone use at night, highlighting the need for behavioral changes to break the habit.
To address the issue of excessive phone use at night, experts recommend creating replacement behaviors that are rewarding and conducive to relaxation. Activities such as reading a physical book, taking a warm bath, or spending time with family can help reduce reliance on screens before bedtime. Establishing a separate space for activities that involve screens and those that do not, as well as keeping the phone away from the bed, can help train the brain to associate the bed with sleep. Environmental control, such as keeping the phone in another room or setting it on night mode and reducing brightness, can also be effective in reducing the harmful effects of late-night screen time.
For individuals who find it challenging to completely eliminate phone use at night, there are steps that can be taken to minimize the negative impact. Setting the phone on night mode at a scheduled time, reducing screen brightness, and minimizing notifications can help reduce the strength of the light emitted from screens. It is important to reflect on the reasons behind late-night screen use and consider alternative ways to relax earlier in the day. By making small changes to bedtime routines and creating healthier habits, individuals can improve their sleep quality and overall well-being.
