Sleep & Screens

Creating Boundaries for Better Rest

Screens are woven into modern life, but they can quietly undermine sleep quality—especially in the evening.

How Screens Affect Sleep

• Blue light suppresses melatonin production

• Mental stimulation delays the body’s readiness for rest

• Notifications interrupt sleep cycles

Even short screen use before bed can affect sleep depth and duration.

3 Unexpected Screen-Related Sleep Disruptors

1. Content matters more than time
   Emotionally charged content increases nervous system activation.

2. Scrolling delays sleep onset
   “Just one more minute” often becomes much longer.

3. Screens train the brain to stay alert
   The bed becomes associated with stimulation instead of rest.

Reflection Prompts

• How do I feel after screen time before bed?

• What boundary feels realistic—not perfect—for evening screens?

• What calming ritual could replace scrolling?

Research Sources

These sources support the impact of light exposure, technology use, and cognitive stimulation on sleep quality:

• Chang, A. M., et al. (2015).
  Evening Use of Light-Emitting Devices Negatively Affects Sleep
  — Foundational study on blue light and melatonin suppression

• Harvard Health Publishing
  Blue Light Has a Dark Side
  — Explains how screens affect circadian rhythms

• Cain, N., & Gradisar, M. (2010).
  Electronic Media Use and Sleep in School-Aged Children
  — Links screen use with delayed sleep onset

Recommended Further Reading

• Digital Minimalism by Cal Newport

• Irresistible by Adam Alter