Is Screen Time Stealing Your Sleep?

In our fast-paced, always-connected world, sleep can easily take a backseat. But quality rest is one of the most essential pillars of health - impacting everything from mood and memory to heart health and hormone balance.

One of the biggest, often-overlooked culprits when it comes to poor sleep?
Screen time - especially right before bed.

How Screens Disrupt Sleep

If you’re in the habit of scrolling your phone, watching TV, or checking emails late into the evening, you’re not alone. But research shows this can have a real impact on your body’s ability to fall—and stay—asleep.

The primary reason is blue light. The light emitted from our devices mimics daylight and signals your brain to stay alert. This delays the natural release of melatonin; the hormone that helps regulate your sleep-wake cycle. As a result, your brain may stay in "wake-up" mode long after you've put your phone down.

Over time, disrupted melatonin rhythms can lead to:

• Difficulty falling asleep

• Lighter, more fragmented sleep

• Daytime fatigue

• Increased stress and irritability

A recent study published in JAMA Network Open found that people who used screens later into the night not only took longer to fall asleep, but also experienced poorer sleep quality overall—particularly those who already had a tendency toward later bedtimes.

Who’s Most at Risk?

Night owls, take note. Individuals who prefer staying up late - also known as having a delayed sleep phase - are more likely to be affected by nighttime screen use. This group often experiences an even more significant delay in melatonin release, further compounding sleep challenges.

Practical Ways to Protect Your Rest

The good news: You don’t have to give up screens entirely to improve your sleep. A few intentional changes to your nighttime routine can help your body ease into rest mode more naturally.

Here are a few tips we recommend to our patients:

• Unplug 30–60 minutes before bed. Give your brain time to settle by setting a “tech curfew.” Read a book, journal, stretch, or do something calming instead.

• Use blue light filters. Most phones and computers now include “Night Shift” or “Night Mode” settings that reduce blue light in the evening. Turn this on at sunset or schedule it to start an hour or two before bed.

• Create a screen-free bedroom. Keep phones, tablets, and TVs out of the bedroom altogether to create an environment that promotes deep rest.

• Stick to a regular bedtime. Consistency helps reinforce your natural circadian rhythm and improves overall sleep quality.

Why This Matters for Your Health

Quality sleep is not a luxury - it’s a necessity. Chronic sleep disruption can impact nearly every system in your body. It can affect blood pressure, immune function, weight regulation, hormone balance, and even your risk of long-term conditions like heart disease or diabetes.

At Laurie Birkholz, MD & Associates, we believe in whole-person wellness - and that includes prioritizing rest as part of your self-care. If you’re struggling with sleep, mood changes, or simply feeling run down, we’re here to help you look at the bigger picture and find solutions that support your lifestyle and health goals.

Interested in learning more about how sleep and screen time might be impacting your well-being?
We’d love to talk with you. Schedule a wellness visit with one of our providers to start the conversation.