Does Screen Time Impact Your Sleep

Wellbeing & Health Series

Does Screen Time Impact Your Sleep?

Yes - your smartphone might be your sleep's worst enemy. Research reveals that evening screen use can delay sleep onset, reduce sleep quality, and leave you feeling exhausted—even after 8 hours in bed.

Melatonin Suppression: Blue light from screens can suppress melatonin production by up to 50%, delaying your body's natural sleep signal.
Sleep Onset Delay: Just 2 hours of evening screen use can add 20+ minutes to the time it takes to fall asleep.
REM Sleep Reduction: Screen exposure before bed reduces restorative REM sleep, leaving you tired despite adequate hours.
Circadian Disruption: Artificial light at night shifts your internal body clock, affecting sleep quality for days.

90% of Australians

use electronic devices in the hour before bed, with the majority reporting poor sleep quality as a result.

— Sleep Health Foundation Australia ⁵

50%

reduction in melatonin production from 2 hours of evening screen use ¹

23min

average delay in sleep onset from pre-bed device use ²

35%

decrease in next-morning alertness after evening screen exposure ²

The 30-Minute Challenge

Tonight, try putting your phone down just 30 minutes earlier than usual. Most people notice improved sleep quality within the first week.

The Problem

How Screens Sabotage Your Sleep

Evening screen exposure disrupts your body's natural sleep mechanisms through multiple pathways, creating a perfect storm for poor sleep.

When you scroll through your phone before bed, you're not just delaying sleep—you're fundamentally altering your body's sleep biology. The blue light emitted by screens is particularly disruptive because it mimics daylight, signalling to your brain that it's time to be awake.

Your body's response is immediate: melatonin production drops, your core body temperature stays elevated, and your brain remains in an alert state. Even after you put the phone down, these effects can persist for hours.

Research shows that people who read on a light-emitting device before bed take an average of 10 minutes longer to fall asleep, experience less REM sleep, and feel significantly groggier the next morning—even after the same total hours in bed.²

The Two Pathways of Disruption

Light-Based Disruption

Blue light wavelengths (450-495nm) suppress melatonin and shift circadian rhythms. This biological impact affects sleep timing and quality regardless of content type.

Content-Based Stimulation

Engaging content activates reward centres and stress responses. Social media, news, and games keep your mind alert and anxious, making the wind-down to sleep even harder.

The Science

See the Impact for Yourself

Toggle between views to understand how screen time affects your sleep biology.

Click to see impact of 2 hours of screen use

Sleep Metrics: Screen-Free vs. Pre-Bed Screen Use

Percentage (%)

100 80 60 40 20 0

Melatonin
Production

REM Sleep
Quality

Next-Day
Alertness

Screen-Free Evening

2hrs Screen Use

Source: Harvard Medical School & PNAS Studies ^2,3

Beyond Tiredness

The Hidden Costs of Screen-Disrupted Sleep

Poor sleep from screen exposure doesn't just make you tired - it systematically affects multiple body systems.

Cognitive Impairment

Sleep disruption impairs memory consolidation, decision-making, and reaction time. Studies show performance deficits similar to alcohol intoxication.²

Metabolic Dysfunction

Circadian disruption affects glucose metabolism and appetite hormones, increasing risk of weight gain and metabolic disorders.⁴

Mood & Mental Health

Poor sleep quality increases anxiety and depression risk. The blue light effect compounds with stimulating content to worsen mental wellbeing.¹

Immune Function

Even modest sleep disruption reduces immune cell activity, making you more susceptible to infections and slowing recovery.⁴

The Solutions

Evidence-Based Screen Hygiene Tips

Simple changes to your evening routine can dramatically improve your sleep quality.

Create a Digital Sunset

Stop all screen use 1-2 hours before your intended bedtime. Replace scrolling with reading physical books, stretching, or relaxation techniques.

Use Night Mode Settings

Enable "Night Shift" or blue light filters on your devices. While not as effective as avoiding screens entirely, it can reduce blue light exposure by 30-50%.

Create a Phone-Free Bedroom

Charge your phone outside the bedroom. This removes the temptation to check notifications and eliminates disruptions during the night.

Establish a Wind-Down Routine

Replace screen time with calming activities: warm bath, herbal tea, light reading, or meditation. Consistency signals to your brain that sleep is coming.

Sleep Solutions

Invest in Your Sleep Environment

Creating the right sleep environment is essential for quality rest. These products support better sleep—they're investments in your health and wellbeing.

Mattress Toppers

Add an extra layer of comfort and support to transform your existing mattress into a sleep sanctuary.

Shop Mattress Toppers

Ergonomic Pillows

Maintain optimal neck and head positioning to prevent pain and disruption, supporting uninterrupted sleep cycles.

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Sleep Audio Solutions

SleepPhones and audio pillows help you drift off naturally with soothing sounds without disturbing your partner.

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Sleep Accessories

From blackout eye masks to white noise machines, create the ideal environment for quality rest.

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Air Quality Solutions

Purifiers and humidifiers maintain optimal air quality and humidity levels for comfortable, uninterrupted breathing.

Shop Air Quality

Temperature Control

Bed temperature plays a crucial role in sleep quality. Manage your temperature to optimise your rest.

Shop Temperature

Sleep Better, Live Better

Quality sleep isn't a luxury—it's the foundation of a vibrant, energised life. By taking small steps to manage your screen time and optimise your sleep environment, you're investing in sharper thinking, better mood, stronger immunity, and the energy to fully enjoy everything that matters most to you.

Tonight, try putting your phone down just 30 minutes earlier. Your tomorrow self will thank you.

Scientific References

Silvani MI, Werder R, Perret C. (2022). The influence of blue light on sleep, performance and wellbeing in young adults: A systematic review. Frontiers in Physiology.
Chang A-M, Aeschbach D, Duffy JF, Czeisler CA. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. PNAS.
Harvard Health Publishing. (2024). Blue light has a dark side. Harvard Medical School.
Gooley JJ, Chamberlain K, Smith KA, et al. (2011). Exposure to room light before bedtime suppresses melatonin onset and shortens melatonin duration in humans. J Clin Endocrinol Metab.
Sleep Health Foundation Australia. (2024). Technology and Sleep Fact Sheet.
American Academy of Sleep Medicine. (2023). Over three-fourths of Americans lose sleep due to digital distractions. AASM Sleep Prioritization Survey.

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