- Ms. Sindhura Konduru
The widespread use of electronic devices such as smartphones, laptops, and tablets has significantly altered daily routines, particularly disrupted sleep . Many individuals engage with screens before sleep for entertainment, communication or work (Chang et al., 2015,). However, research indicates that greater use of screen-based digital media, particularly around bedtime, is associated with negative sleep health outcomes (quality, quantity & daytime functioning) across lifespan (Hartstein et al., 2024,)
One major mechanism through which screen use disrupts sleep is exposure to blue light. Electronic screens emit short-wavelength blue light, which suppress the secretion of melatonin, a hormone essential for regulating the sleep-wake cycle. Reduced melatonin levels delay sleep onset and interfere with circadian rhythm regulation (Chang et al., 2015,).
In addition to light exposure, the cognitive and emotional stimulation caused by screen content also affects sleep. Activities such as social media scrolling, watching videos, or reading messages increase mental alertness and emotional arousal. This heightened brain activity makes it difficult to relax and transition into sleep, resulting in increased sleep latency and proper sleep quality (He et al., 2020,).
Another contributing factor is time displacement, screen use often leads to delayed bedtimes, reducing total sleep duration. Even when individuals spend adequate time in bed, delayed sleep onset and fragmented sleep may result in non-restriotive sleep, affecting mood, concentration, and daily functioning (Exelmans & Bulck, 2016,).
In conclusion, screen use before bedtime affects sleep through both physiological mechanism, such as melatonin suppression, and psychological mechanisms, such as cognitive and emotional stimulation, awareness of these effects and small lifestyle modifications can significantly improve sleep quality.
References
Chang, A., Aeschbach, D., Duffy, J. F., & Czeisler, C. A. (2014). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences, 112(4), 1232–1237. https://doi.org/10.1073/pnas.1418490112
Edelmans L., & Van Den Bulck, J. (2015). Bedtime mobile phone use and sleep in adults. Social Science & Medicine, 148, 93–101. https://doi.org/10.1016/j.socscimed.2015.11.037
Hartstein, L. E., Mathew, G. M., Reichenberger, D. A., Rodriguez, I., Allen, N., Chang, A., Chaput, J., Christakis, D. A., Garrison, M., Gooley, J. J., Koos, J. A., Van Den Bulck, J., Woods, H., Zeitzer, J. M., Dzierzewski, J. M., & Hale, L. (2024). The impact of screen use on sleep health across the lifespan: A National Sleep Foundation consensus statement. Sleep Health, 10(4), 373–384. https://doi.org/10.1016/j.sleh.2024.05.001
He, J., Tu, Z., Xiao, L., Su, T., & Tang, Y. (2020). Effect of restricting bedtime mobile phone use on sleep, arousal, mood, and working memory: A randomized pilot trial. PLoS ONE, 15(2), e0228756. https://doi.org/10.1371/journal.pone.0228756