Insomnia Risk: Put Down Your Phone Before Going To Bed

April 25, 2025

0 2 minutes read

In today’s always-connected world, many of us unwind by scrolling through social media, binge-watching shows, or checking emails right before bed. But this common habit could be silently sabotaging our sleep—research shows that nighttime screen use increases insomnia risk by a shocking 59%.

If you’ve ever struggled to fall asleep, woken up groggy, or felt fatigued during the day, your phone or laptop might be to blame. Let’s dive into the science behind screen-related sleep disruption and what you can do to protect your rest.

The Science Behind Screen Use and Insomnia Risk

1. Blue Light Disrupts Melatonin Production

Smartphones, tablets, and laptops emit blue light, which tricks the brain into thinking it’s still daytime. This suppresses melatonin, the hormone that regulates sleep-wake cycles. Studies show that just two hours of screen exposure before bed can delay melatonin release by 1.5 hours, making it harder to fall asleep.

2. Increased Mental Stimulation Keeps You Awake

Scrolling through social media, reading stressful news, or responding to work emails activates the brain, making it harder to “switch off.” This mental engagement can lead to:

Racing thoughts at bedtime
Longer time to fall asleep (sleep latency)
More frequent nighttime awakenings

3. Reduced REM Sleep (The Most Restorative Phase)

A study in Sleep Medicine found that people who used screens before bed had less REM sleep—the deep sleep phase crucial for memory, mood regulation, and cognitive function. Poor REM sleep is linked to:

Daytime drowsiness
Poor concentration
Increased anxiety and irritability

Who Is Most at Risk?

While screen use affects everyone, some groups face a higher insomnia risk:

Teens & Young Adults – More likely to use phones late at night, disrupting natural sleep patterns.
Shift Workers – Already struggling with irregular sleep schedules, making them more vulnerable.
People with Anxiety or ADHD – Screen stimulation can worsen sleep difficulties.

How to Reduce Insomnia Risk from Nighttime Screen Use

1. The 1-Hour Screen-Free Rule

Stop using phones, tablets, and laptops at least 60 minutes before bed. Instead, try:

Reading a physical book
Listening to a calming podcast or music
Practicing light stretching or meditation

2. Enable Blue Light Filters

Most devices have built-in settings like:

Night Shift (iPhone)
Blue Light Filter (Android)
f.lux (for computers)
Activate these 2-3 hours before bedtime to minimize blue light exposure.

3. Keep Devices Out of the Bedroom

Additionally, charging your phone in another room helps resist late-night temptation. If you use it as an alarm, switch to a traditional alarm clock.

4. Optimize Your Sleep Environment

Dim the lights in the evening to signal bedtime.
Keep your bedroom cool (60-67°F) for better sleep.
Try blackout curtains to block outside light.

5. Establish a Relaxing Night Routine

Instead of screens, wind down with:

A warm shower or bath (body temperature drop aids sleep)
Journaling or deep breathing exercises
Soft, warm lighting (like a salt lamp or dim bedside light)

READ: Napping Linked to Higher Stroke Risk: What You Need to Know

The Bottom Line: Small Changes, Big Sleep Improvements

Importantly, reducing screen time before bed is one of the easiest ways to lower your insomnia risk and improve sleep quality. Furthermore, even small adjustments—like turning on Night Mode or reading instead of scrolling—can make a huge difference in how well you rest.

Tonight, try putting your phone down an hour earlier—your brain (and body) will thank you!