Sleep plays a vital role in our wellbeing, as a good night’s rest can help improve our mood, brain function and overall health. But when our sleep quality declines, so does our focus, our energy and, potentially, our mental health.1 Many of us are also using screens throughout the day, and into the evening. So, when it comes to night-time, when we should be relaxing and switching off, our brains are instead in active mode, making it harder to fall asleep.

We explore the impact that increased screen use is having on our sleep and how it’s affecting children’s sleep too, as well as our mood. And we offer some tips on how to help reduce the screen time but still get the benefits tech provides, without it sacrificing quality sleep.

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How screens can impact our sleep

In today’s digital age, screens are everywhere, from laptops and tablets to smartphones and televisions. While this technology can bring benefits to how we work and relax (mindfulness apps for example), too much screen time can make it difficult to sleep, especially if we look at devices in the evening.

This is because the artificial blue light from our devices can disrupt our body’s internal biological clock. This clock, known as the circadian rhythm, controls when we feel awake or ready to sleep.2

When evening approaches, our brains release melatonin, the hormone responsible for sleep. However, the blue light from devices suppresses our melatonin release by tricking our brains into thinking it’s still daytime and telling our bodies to stay awake.2 This can push our natural sleep time later, making it harder to get the recommended 7-9 hours of sleep for an adult.3

Children’s sleep and screen use

Research into screen use and sleep in children and adolescents, revealed that 97% of adolescents are using screens the hour before bed, and 25% of children aged between 8-14 years old are immediately waking up to check phone notifications at night.4

Other reviews into the topic, found that excessive screen exposure, particularly smartphones and social media:

  • directly impacted sleep induction,
  • increased difficulty falling asleep
  • and lead to more frequent night-time awakenings.

The effects of screen use also intensified at night, with it being associated with a higher incidence of insomnia and daytime sleepiness.5

Screens can be a big part of children's and teenager’s lives, and it can be a difficult topic to navigate and to know what to do.

New screen time guidance from the Government, for parents of under-5s, has been published, aiming to help with uncertainty and conflicting advice.6

Key tips for those under 5 include: 

  • Under 2s: Avoiding screen time other than for shared activities that encourage bonding, interaction and conversation.
  • 2 to 5-year-olds: Trying to keep it to no more than one hour a day. Avoid at mealtimes and in the hour before bed.
  • Content: Choosing slow-paced, age-appropriate content. Fast-paced, social media-style videos and AI toys or tools should be avoided for young children.
  • Co-viewing: Watching or using screens together - talking, asking questions and engaging with the content - is better for children’s development than solo screen use.6

For children aged 5 to 12 years, the recommendation is:

  • 2 hours or less. Physical activity should be encouraged, especially at least 1 hour of vigorous activity a day like playing sports or outdoor games.7

For teenagers it’s advised:

  • They spend a maximum of two hours a day during the week, and no more than 2-3 hours a day on the weekend.8

Tips to help reduce the impact of screens at night, for any age

It can be daunting to read how our devices are affecting our sleep but there are some ways to help reduce the impact, as well as mitigate the effects of the blue light coming off our screens.

It’s not always possible to turn off every device at night which produces this artificial light but what we can do is:

  • Switch lamps and side lights to red or orange light rather than bright white lights.
  • On phones, switch your settings so that ‘dark mode’ or ‘night shift’ is activated at night-time. You can set the time this feature comes on and it will automatically switch the colours on your phone to warmer tones, meaning your screen isn’t glaringly white.
  • Similarly with computers or e-readers – make sure brightness settings are adjusted for night-time.
  • Charge devices outside of the bedroom, this helps remove the temptation to pick up your phone if a notification comes through.
  • If there is a light source in your bedroom, then try wearing an eye mask to help block out the light once you’re in bed.9

How screens impact our mood

It’s not just sleep that screen time affects, it’s also linked to our mood and excessive use can increase the risk of mental health issues such as depression, anxiety, and other mood disorders.10

This is because it can impact our relationships and increase loneliness. As a heavy reliance on screens may reduce in-person connections and lead to social isolation.10

It can also reduce our attention span, lower our creativity, and limit our problem-solving skills.10

In teenagers, social media use runs the risk of cyberbullying. Studies into the link between teenage mental health and social media found that cyberbullying victimisation is connected with poorer mental health outcomes in teenagers, including an increased risk of sadness and anxiety.11

The use of social media was also connected with excessive reassurance-seeking, as well as appearance comparisons and body image worries, especially among young women.11

>Read more about the role of comparison

Top tips for smart screen use

While we can’t avoid digital devices, we can better manage the time we spend on them. Start by honestly reviewing screen use each day. It’s easy for screen time to creep up unnoticed, for example, if our job involves working at a screen and we relax by watching TV or using social media, this can add up to as many as 12 hours per day.

Below are a few simple changes to help you cut back, if you feel like your screen time is getting too much:

  • At work – block some time in your calendar to take breaks from your screen. Can you head out for lunch or arrange a walking meeting?
  • At home – agree on some rules such as no screens at meals, and no screens 1-2 hours before bed.
  • Before picking up your device, ask yourself why you’re doing so.
  • Practice not looking at your device when you’re with friends or family.
  • Turn off notifications or mute WhatsApp group chats on your phone, to reduce interruptions.
  • Schedule screen-free activities like meeting a friend, exercising, family games, or listening to music or a podcast.

Tips to help improve sleep 

In addition to changing screen habits, there are bedtime habits that we can adopt, to help our brains get ready for sleep:

  1. Try and maintain a consistent sleep schedule – going to bed and waking up at the same time every day, even on weekends, helps to regulate your internal clock.
  2. Develop a relaxing bedtime routine – meditation, journaling, or gentle self-care signals to your brain that it’s time to rest.
  3. Keep bedrooms dark, cool, and tidy – dim lighting and a calm environment support better sleep.

For further sleep tips, explore our sleep hub

Key takeaway: monitor your screentime mindfully

Digital technology continues to play a role in our lives, so building healthier screen habits is key in protecting both our sleep and mental wellbeing. Simple, consistent practices, like limiting evening screen exposure, creating device-free zones, and maintaining good sleep routines can make a big difference.

By approaching screen time mindfully, individuals and families can protect their sleep, support mental health, and foster long-term wellbeing.

Article source: AXA Health’s Employee Assistance Programme

References

  1. How sleep problems can affect mental health – Mind
  2. Artificial blue light, circadian rhythms, and related processes – Science Direct
  3. How Much Sleep Do Adults Need? – Sleep Foundation
  4. Sleep and Screens – Institute of digital media and child development
  5. Consequences of Screen Time on Sleep Quality in Children and Adolescents – Science Direct
  6. New screen time guidance for parents of under-5s – Gov.UK
  7. Children and Young Peoples Therapy Service, Screen time – Somerset NHS
  8. Screen time and you – Health for Teens
  9. Blue Light: What It Is and How It Affects Sleep – Sleep Foundation 
  10. The hazards of excessive screen time – National Library of Medicine
  11. The Impact of Social Media on the Mental Health of Adolescents and Young Adults – National Library of Medicine