Screen Time Before Bed: Health Impacts and Minimizing Risks
Dr. Eric Berg
01/10/2025
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Whether scrolling through social media, watching TV, or browsing on the computer, many people use electronic devices to help them relax after a long day.
However, screen time before bed can negatively impact sleep hygiene and overall health.
Explore the effects of screen time on sleep patterns and learn how to reduce blue light exposure before bed to promote restful and rejuvenating sleep.
The health effects of screen time before bed
The nightly ritual of checking phones, tablets, and laptops before sleep has become deeply ingrained in modern life. According to sleep research data released by The National Sleep Foundation, 58 percent of Americans are exposed to screens within an hour before bedtime.
However, research published in Sleep Health indicates that screen use before bed significantly disrupts sleep, potentially triggering a cascade of issues that can adversely affect overall health.
This has been confirmed by a study published in Pharmacy and Therapeutics, reporting that sleep deprivation is linked to a variety of disorders, including hypertension, obesity, diabetes, cardiovascular disease, and impaired immune functions.
In addition, prolonged screen use has also been associated with an increased risk of depression and anxiety.
Screen time disruptions to normal sleep cycles are primarily driven by blue light and electromagnetic field (EMF) exposure.
Blue light exposure
“Cell phones, tablets, and TVs all emit blue light, which can affect the circadian rhythm, which is the internal clock that governs the sleep-wake cycle,” explains Dr. Berg. “Blue light can even elevate cortisol, the body’s stress hormone that can cause difficulty falling or staying asleep.”
This is because specialized cells in the retina, called intrinsically photosensitive retinal ganglion cells (ipRGCs), are particularly sensitive to the blue light wavelength. When exposed to it, these cells signal to the brain that it’s daytime.
During daylight hours, this helps promote alertness and cognitive function by suppressing melatonin, the primary hormone responsible for inducing sleep. However, artificial blue light exposure at night can suppress melatonin release, leading to sleep difficulties.
Research published in Frontiers in Physiology found that while blue light during the day enhances cognitive performance and reaction time, exposure in the evening increases the time it takes to fall asleep and reduces sleep duration and quality.
Individuals affected by evening blue light reported increased tiredness, irritability, and reduced morning alertness. To enhance sleep quality, the researchers recommend limiting blue light-emitting devices to at least three hours before bedtime.
EMF exposure
EMFs are invisible fields of energy created by both natural and artificial sources.
Evidence published in the Biomedical Journal shows that natural EMFs, such as the earth’s magnetic field, play an essential role in regulating biological rhythms, including sleep cycle regulation.
Artificial EMFs, produced by cell phones, Wi-Fi routers, and power lines, can interfere with the body's natural ability to sense the earth's electromagnetic signals, potentially disrupting the circadian rhythm.
The researchers noted that these disruptions can contribute to inflammation, fatigue, and an increased risk of infectious and chronic diseases.
Additionally, research published in Frontiers in Public Health suggests that high-frequency EMFs may alter brain neurotransmitter activity, potentially impacting sleep quality, stress regulation, and cognitive function.
Prolonged EMF exposure may also contribute to oxidative stress, neuronal damage, cognitive decline, and DNA damage.
Watch the video below to learn how eliminating cell phone exposure before bed can improve sleep quality.
What Happens if You STOP Using Your Cell Phone Before Bed for 14 Days
How to minimize the risks of using technology at night
Limiting screen time before bed can help support better sleep by reducing exposure to blue light and EMFs, which can significantly interfere with your sleep patterns.
Here are five strategies to help you create a healthier sleep environment.
1. Turn off discovery mode
Turning off Wi-Fi and Bluetooth® on your cell phone can help reduce the intensity of EMF frequencies emitted by your device.
When Wi-Fi and Bluetooth are left in discovery mode, your phone sends constant signals to communicate with routers and other devices. Even when not in active use, this emits radiofrequency (RF) radiation, a potentially harmful type of EMF.
By disabling these features, you limit unnecessary EMF exposure, especially during the night.
2. Limit phone calls before bed
EMF emissions from electronic devices increase significantly during calls and web browsing.
To reduce exposure, limit mobile phone use and calls before bedtime, preferably avoiding them altogether. If necessary, use a speakerphone or wired headphones to keep the phone away from your head.
3. Make your bedroom a screen-free zone
Keeping electronic devices out of your bedroom reduces the temptation to engage with screens and helps minimize blue light and EMF exposure.
Additionally, removing screens helps maintain your bedroom as a dedicated sleep environment, strengthening the mental association between your bedroom and rest, which has been found to improve the ability to fall asleep.
4. Activate night mode
Many electronic devices are equipped with a night mode or a blue light filter setting, and it’s recommended to activate the night mode filter to reduce blue light emission in the evening.
Additionally, consider wearing blue-blocker glasses or using red-toned lighting in your surroundings before bedtime. These measures can help promote melatonin production at night, which supports restful and rejuvenating sleep.
5. Remove electronics from sleeping areas
Keep devices such as power strips, computer towers, chargers, Wi-Fi routers, and cell phones away from your sleeping area, or unplug them overnight.
When placed near your bed, these devices can continuously expose you to EMFs while you sleep, potentially disrupting the body’s natural sleep stages. This can lead to excessive daytime sleepiness, poor recovery, low moods, and impaired immune functions.
More tips for a good night’s sleep
In addition to reducing blue light and EMF exposure, you can adopt several other beneficial dietary and lifestyle habits to promote quality sleep.
The foods you eat can significantly impact sleep. Consuming sugar and refined carbohydrates can lead to blood sugar fluctuations that trigger cortisol release, thereby directly suppressing melatonin release.
Instead, opt for a healthy diet low in processed foods, sugars, and carbohydrates, such as Healthy Keto®. This low-carb meal plan helps stabilize blood sugar levels, supports hormonal balance, and can promote better sleep.
You can also incorporate foods that naturally increase melatonin levels, such as tart cherries, kiwis, fatty fish, kefir, and sauerkraut, during the later parts of the day to enhance sleep quality.
Additionally, consider incorporating stress-reducing practices such as deep breathing exercises, gentle stretching, or reading before bed to promote relaxation and restful sleep.
Key takeaways
Screen time before bed can disrupt sleep cycles, which is mainly driven by exposure to blue light and electromagnetic frequencies (EMFs) emitted by electronic devices.
Blue light from electronic devices suppresses melatonin production, while EMFs disrupt the body’s natural electromagnetic signals, both of which harm sleep-wake cycles.
By avoiding blue light and EMFs near bedtime and adopting healthy sleep hygiene practices, you can support your body’s natural circadian rhythm and promote restful and rejuvenating sleep.
FAQ
1. Is screen time before bed okay?
No, screen time before bed is generally not recommended. Exposure to blue light and electromagnetic frequencies (EMFs) from electronic devices can suppress melatonin production, which can delay sleep onset and lead to poor sleep quality.
2. How long should I be off my phone before bed?
It’s best to stop using your phone within 1 to 3 hours before bedtime. This can help support the natural release of melatonin, which helps prepare your body for sleep.
3. How long before bed should I stop watching TV?
To improve your sleep habits, turn off the TV within 1 to 3 hours before bedtime, as the bright screen can suppress melatonin production, making it more difficult to fall asleep.
Instead, consider engaging in relaxing activities such as deep breathing exercises, gentle stretching, or reading a physical book. These calming practices can help support healthy sleep habits and contribute to a more restful night.
4. How long before bed should kids stop looking at screens?
Children should stop using electronic devices within 1 to 3 hours before bedtime. Limiting screen time in the evening helps prevent sleep issues and supports healthy development.
In addition, ensure that any night lights or alarm clocks emit warm tones, such as red or amber, instead of blue hues, as blue light can interfere with melatonin production and lead to sleep problems.
5. What should I do 2 hours before bed?
To promote healthy sleep, avoid bright screens before bed. Instead, engage in calming activities that help your body wind down. This could include reading a book, taking a warm bath, practicing deep breathing exercises, or doing gentle stretches.
6. How many hours of screen time is healthy?
While there are no specific daily screen time guidelines for adults, excessive screen use can lead to health issues such as sleep disturbances, eye strain, and mental health challenges.
To mitigate these effects, limit screen time, take regular breaks, establish screen-free periods, and use blue light blockers.
Sources
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