In today’s hyper-connected world, it’s common to unwind in bed with a phone in hand: scrolling through social media, finishing one last email, or watching a quick video before sleep. But a recent study shows that this seemingly harmless habit might be costing us more than just a few minutes of sleep: it could be disrupting our overall well-being.

Published in JAMA Pediatrics, a 2025 study tracked 85 adolescents (ages 11–14) using chest-mounted cameras, infrared room cameras, and actigraphs (wearable sleep trackers) throughout the evening. 

The findings were eye-opening:

• Almost every participant used a screen in the two hours before bed, but this alone didn't significantly impact sleep.
• However, using a device in bed, especially after lights out, had a profound effect:
   
  • It delayed sleep onset by 28 minutes.
  • Reduced total sleep duration.
  • Increased next-day fatigue and grogginess.

Researchers concluded that screen use in bed primarily causes "time displacement", which means we simply trade sleep for more screen time without even realising it. The blue light component, often blamed in the past, played only a minor role in this context.

“It’s not just the light, it’s what we’re doing with the device, and when we’re doing it,” said study lead author Alex Balandin. “Using screens in bed becomes a form of unintentional bedtime procrastination.”

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4 Ways Bedtime Screen Use Harms Sleep

Here’s what happens when we take our devices to bed:

1. You delay falling asleep

Even if your lights are out, engaging with a screen stimulates your brain. Whether it’s an instagram rabbit hole or checking emails, this keeps your mind active when it should be winding down. These activities keep your cognitive system activated, making it harder to transition into a restful state.

In the Otago study, adolescents who used screens after getting into bed took 28 minutes longer to fall asleep compared to those who didn’t. Similarly, a study published in the journal Proceedings of the National Academy of Sciences found that evening exposure to light-emitting devices suppresses melatonin by over 50 per cent, delays circadian rhythms, and reduces REM sleep.

Interactive screen use (unlike passive relaxation) is known to increase cortical arousal, making it harder for the brain to disengage and fall asleep. Even “just 5 minutes” on a screen can quickly snowball into an hour of missed sleep, especially when the content is emotionally or mentally stimulating.

2. Your Circadian Rhythm Gets Disrupted

While the blue light from screens can suppress melatonin (the hormone that signals sleep), the bigger problem is interaction, such as notifications, scrolling, and responding, which keeps your body in an alert state.

This mental stimulation elevates cortisol levels (the stress hormone) and keeps the brain’s executive functions active, delaying the natural shift into sleep mode. Over time, repeated disruption to your circadian rhythm can lead to chronic sleep debt, mood imbalances, and reduced metabolic health. Even a few nights of irregular sleep-wake cycles can throw off hormonal balance, digestion, and daytime energy.

3. You Form a Mental Association: Bed = Screen Time

This weakens your brain’s link between your bed and sleep. Over time, your body stops treating your bed as a restful zone, which can lead to chronic sleep issues or insomnia.

According to cognitive-behavioural sleep therapy (CBT-I) principles, the bed should be associated only with sleep and intimacy any other activity, especially stimulating ones like screen use, confuses the brain’s sleep cues. This misassociation conditions the brain to remain alert in bed, increasing sleep latency (the time it takes to fall asleep) and fostering long-term restlessness. As this pattern solidifies, it becomes harder to reverse without conscious behavioural retraining.

4. You Fall Into “Revenge Bedtime Procrastination”

A psychological phenomenon where people delay sleep to reclaim personal time, especially after a busy or stressful day. Devices become the medium through which we "take back control": at the expense of rest.

This behaviour is particularly common among people with demanding schedules or low daytime autonomy, leading them to sacrifice sleep in pursuit of leisure. Studies have shown that revenge bedtime procrastination is linked to higher levels of stress, poor emotional regulation, and long-term sleep deprivation, which can negatively affect cognitive performance, immunity, and mental health. Ironically, the very act of “reclaiming time” often leaves people feeling more depleted the next day.

Consequences of Poor Sleep

Even modest disruptions to sleep can lead to:

• Increased anxiety and mood swings
• Weakened immunity
• Higher risk of weight gain and metabolic disorders
• Poor memory, focus, and decision-making
• Hormonal imbalances, particularly in teens and women

In contrast, consistent and screen-free sleep environments improve everything from emotional resilience to hormone regulation, skin health, and even digestion.

5 Small Shifts You Can Make Today For Better Sleep Cycle

If ditching screens entirely before bed feels unrealistic, don’t worry. The good news is that you don’t need to avoid screens completely, just keep them out of bed.

Here’s how to get started:

1. Set a “Tech Curfew”

Establish a personal rule: no screens 30–60 minutes before bed. Use this time for wind-down rituals like stretching, reading, journaling, or listening to calm music.

2. Charge Devices Outside the Bedroom

Keep phones and tablets in the living room or on a charging station away from the bed. Use a basic alarm clock or a smart sunrise light to wake up instead.

3. Try a Device-Free Bedtime Routine

This could include:

• Warm herbal tea
• A skincare or aromatherapy ritual
• Gratitude journaling
• Bedtime yoga or breathwork

4. Turn Off Notifications Early

Enable “Do Not Disturb” mode at least 1 hour before bed. It helps train your brain to detach from incoming pings and alerts.

5. Redesign Your Bedroom for Sleep

Make your bed a haven: dim lighting, cosy bedding, minimal electronics, and maybe even some soothing white noise or essential oils like lavender or chamomile.

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