Does Screen Time Before Bed Really Affect Your Sleep?

Yes, screen time before bed significantly disrupts your sleep quality and duration. Blue light from screens suppresses melatonin production by up to 23% within two hours of bedtime, according to Harvard Medical School research. This delays your circadian rhythm and makes it harder to fall asleep. The interactive content also increases mental stimulation and stress hormone levels. Studies show people who use screens within an hour of bedtime take an average of 10 minutes longer to fall asleep and experience 16 minutes less REM sleep. For better sleep hygiene, experts recommend avoiding screens for at least one hour before bedtime or using blue light filters after sunset.

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