Why should you Avoid screens two hours before sleep? Have you heard this before? Let’s explore why it’s important.
Digital Devices have become an integral part of our lives, but often our bedtime routine goes unchecked. Scientific studies, expert recommendations & real-life cases reveal compelling reasons to avoid screen at least 2 hours before going to sleep. Let’s try to untangle why with actionable insights backed by data.
How Screen Disrupt Sleep: The Scientific Case
Science is always the answer to the doubts. So let’s start with the scientific way how using screens before our bedtime is actually doing us much more harm than we can think.
Research published in the journal PLOS Biology found that exposure to blue light reduces melatonin levels by 58%, delaying the onset of sleep by over 30 minutes. Melatonin, our natural sleep hormone, begins to rise at night to prepare the body for rest. However, blue light mimics daylight, tricking the brain into staying alert.
Not just blue light even red light has a significant role to play in our Melatonin levels
Light Source
Melatonin Suppression (%)
Blue Light
58%
Red Light
16%
No Light
0%
Psychological Effects: Overstimulation Before Bedtime
These days we all are suffering from anxiety and depression, have you ever though your screens might be one of the reasons. The case study conducted by The Sleep Foundation says 75% of the participants reported higher levels of anxiety after spending more than 30 mins on social media before bed. This is called “DoomScrolling” which stimulates emotional centers in the brain making it harder to wind down.
An experiment involving 50 individuals who avoided screens for two weeks showed
92% improved sleep quality
76% reduced nighttime anxiety
54% reported waking up more refreshed
Deep Insight: The “pre-sleep arousal” caused by screens isn’t just emotional—it also affects your heart rate variability (HRV), a key marker for stress, leading to physiological restlessness
Physical & Health Consequences of Late Night Screen Time
Not just on mental health, these screens are causing a lot of damage to our physical health as well. A meta-analysis in Nature Reviews Endocrinology found that late-night screen users correlated with a 20% higher risk of obesity. It also increases the likelihood of type 2 diabetes by 15%.
Staring at screens reduces blinking rates by up to 66%, leading to dry eyes and discomfort.
Poor posture during nighttime screen usage, such as hunching over your phone in bed, leads to “tech neck” and musculoskeletal issues that interfere with comfort and relaxation.
FACT: Screen users sleep 30-40 minutes less on average than nonusers, leading to cumulative sleep debt of 243 hours per year.
Economic Cost of Poor Sleep Due to Screen Time
The RAND Corporation estimates that the global economy loses $680 billion annually due to poor productivity linked to insufficient sleep. Much of this can be traced back to late-night screen habits.
Now I know you are much more scared than before reading all this data and now in need of some practical solutions on how to improve bedtime routines. Let’s jump to that part
Deep Insight: Researchers note that blue-light exposure after sunset pushes your “biological midnight” (the optimal time for sleep) further into the night, making you feel alert at inappropriate hours.
Practical Tips to Avoid Screens Before Bed
Now lets look over some practical tips on how to avoid screens before bed
Replace screens with activities like journaling, reading physical books, or meditation.
Studies suggest warm lighting reduces melatonin suppression by over 50% compared to cooler tones.
Implement a “no-screens” rule after a specific time, such as 9 PM.
If screen use is unavoidable, wear blue-light-blocking glasses or activate night mode on devices.
Remove digital devices from the bedroom entirely.
Positive Impact of Avoiding Screens Before Bed
There are a lot of rewards and positive impacts of avoiding screens before bed. In a controlled study, participants avoided screens for two hours before bed for seven days. Results showed:
Sleep efficiency increased by 15%
Sleep onset latency (time to fall asleep) was reduced by 50%
REM sleep duration increased by 25 minutes
I hope you have enjoyed this article and got more sense now why all experts say to avoid screens two hours before sleep also I hope you are reading this article before those two hours.
Happy Detox. Happy Sleeping.
Key References:
Disclaimer:
I am not a medical expert, psychologist, or sleep specialist. The information provided on this website is for general informational purposes only and is based on publicly available research and personal insights. It is not intended as a substitute for professional advice, diagnosis, or treatment. Always seek the guidance of a qualified expert or healthcare professional with any questions or concerns you may have regarding your health or well-being.
