Screens and Sleep: Understanding the Impact of Technology on Your Rest
PSA! It's not just blue light that's keeping us awake!
While scrolling through LinkedIn one day, I stumbled upon a post by Dr. Michael Gradisar, where he shared an intriguing article about a bidirectional model of sleep and technology use (citation below!). Naturally, I had to download it immediately!
As a sleep specialist and Board-Certified Behavior Analyst (BCBA) in British Columbia, I’ve often heard the assumption that it’s the blue light from screens keeping us awake at night. But from personal experience, I knew there was more to the story. I’ve relied on technology to help me fall asleep since childhood—starting with books on tape (shoutout to "The BFG" and the unforgettable whizzpopping scene!) and progressing to DVDs on my tiny 13-inch TV. Even now, my nightly routine involves watching The Great British Baking Show with my husband and reading on my Kindle, both of which relax me and help me drift off to sleep in minutes.
When working with older children and teens, I began noticing complex environmental factors influencing their sleep, and technology was creeping into the assessment process. I knew there was more to the story so… thanks to ongoing research, I’ve dived deeper into understanding the broader picture beyond the light from screens.
As a behavior analyst, my goal is to identify what skills are required to acheive our desired outcome and what environmental changes can be made to help set us up for success in achieving better sleep. Let’s take a look at the mechanisms behind how screens interrupt sleep and what we can do about it.
How Are Screens Really Affecting Our Sleep?
1. The Bright Light Hypothesis
The most popular belief is that blue light from screens disrupts sleep by keeping us alert. While this idea has been widely shared by sleep experts (and I’ve repeated it myself), recent research shows that bright light may only delay sleep onset by about 10 minutes. Night Shift mode and dimming lights two hours before bed are simple ways to mitigate these effects. Additionally, exposure to natural daylight during the day can help reduce effects of blue light in delayed sleep onset. So while blue light plays a small role, it’s likely not the primary culprit behind sleeplessness.
2. Technology-Induced Arousal
Another factor is the arousal caused by technology use—what we consume on our screens could stimulate the brain, making it harder to fall asleep. Personally, I can relate. If I work late on a creative project, I often find myself buzzing with excitement, which keeps me awake longer. However, the research suggests that the connection between screen-induced arousal and sleep delay is not as strong as we might think. It's important to assess what type of screen activity (such as social media vs. calming TV shows) affects emotional regulation differently for each client. It is also important to consider that specific brains will respond differently, so for one person it may be fine to play games into the night and fall asleep, while another person has difficulty calming the mind.
3. Notifications and Device Proximity
Notifications are another huge sleep disruptor, particularly for adolescents. Studies show that 43% of teens wake up to a notification at night, and 70% send text messages between 10 PM and 6 AM. While adults may have more self-control when it comes to ignoring these interruptions, teens are still developing these skills. For anyone, keeping phones out of the bedroom and turning off notifications can significantly improve sleep quality.
4. The Sleep Displacement Hypothesis
Here’s where things get interesting. The behavior of using technology itself can push bedtime later and later, especially for teens and adults who use screens to wind down. Entrepreneurs, for example, might find the only quiet time to work is late at night, which can lead to staying up until 2 AM without even realizing it. Adolescents, without set bedtimes, may stay up playing video games long past their intended bedtime, extending their wake time significantly. This behavior-driven sleep delay is common and not just among teens—it’s something I see in adults all the time.
Individuals who easily become hyper-focused and engaged in material that is of interest to them, while also having difficulty with task switching may struggle the most with this! Good news is these are all skills that can be taught and adjustment to the environment may be able to assist!
It’s Not Just About Screens—It’s About WHY are we using these screens.
In my work as a BCBA in British Columbia, I’ve observed that technology use is commonly disrupting sleep and has become a bone of contention within many households, even my own. For many, screen use, regardless of scrolling, gaming, chatting, it all can be used as a form of emotional regulation and connection —whether it’s avoiding negative thoughts or passing the time when they’re just not tired or even just feeling a sense of connection and belonging online.
With all of these reinforcers being met, this can lead to a cycle of dependency on screens to self-regulate, which is a skill that is so needed as we wind-down into the evening and prepare for sleep. If we suggest eliminating screens altogether without considering alternative strategies for calming the mind as well as understanding your true sleep patterns, then this could be a recipe for disaster, leading to going right back to the screens.
Actionable Steps for Better Sleep in a Tech Age
Remove Phones from the Bedroom
Keep devices out of sight and out of mind. Turn off all notifications and, if needed, set up favorites in your contacts for emergencies, allowing those contacts to reach you even when your phone is on Do Not Disturb. My number one wish is to bring back the house phone just for this!Choose Technology Wisely
Be mindful of what type of screen use works for you. Watching a relaxing TV show might be okay, while endlessly scrolling through social media or TikTok can lead to more arousal and difficulty putting the phone down. Self-monitoring and self-awareness is the first step to change!Teach Self-Control Skills
Building self-control helps manage the urge to engage with technology late at night. Poor sleep can decrease self-regulation skills, creating a vicious cycle. Setting screen boundaries and practicing coping mechanisms to challenge anxious thoughts is key. This may require some support and that is okay! One strategy I suggest is practicing screen-free times during the day. Notice the urges to pick up your phone and don’t do it! Get your hands and mind busy with something else. I promise it will be worth it!Set a Consistent Bedtime and Screen Free Time
Whether it’s for yourself or your family, setting a clear bedtime helps prevent sleep displacement. Teens with set bedtimes are more resilient to the effects of late-night technology use. It may be worth setting a Screen Free time about 1 hour before falling asleep. This will hopefully avoid an abrupt transition right before bed.Reflect on Bedtime Procrastination
Consider why you might be delaying bedtime. Is it because your day is too packed? Is it because you didn’t have time to connect with people you love during the day? Is it because you didn’t have enough time for you? If you do need this time to recharge, I strongly suggest finding alternatives outside of the phone/devices. You may be surprised in how more rested and relaxed you do feel.
Final Thoughts
Technology can be both a tool for helping us sleep and a barrier to restful nights. The key is learning how to use it wisely and creating routines that support healthy sleep habits. Whether you're a sleep specialist or just someone trying to improve your sleep, understanding these factors can help create healthier relationships with technology and better sleep outcomes. I would love to hear any thoughts you have around this as this topic is becoming louder and louder within my practice.
Nicole
Reference: Bauducco, S., Pillion, M., Bartel, K., Reynolds, C., Kahn, M., & Gradisar, M. (2024). A bidirectional model of sleep and technology use: A theoretical review of How much, for whom, and which mechanisms. Sleep Medicine Reviews, 76. https://doi.org/10.1016/j.smrv.2024.101933
This article does not constitute medical advice. Consult your sleep specialist provider for direct support to help implement these strategies and rule out possible medical considerations as well as individualize supports to you and your family.