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We all know it’s important to get a good night’s sleep. We usually notice how important sleep is when we don’t get enough of it. We feel tired, cranky and maybe a little sick.

In fact, sleep is key to our well-being. Studies show that good sleep helps:

• Energy
• Keeping a healthy weight
• Heart rate, blood pressure, blood sugar and hormones
• The ability to fight off sickness and heal from injuries
• Focus, memory and other brain functions
• Mental health, like our moods and ability to cope with stress

Good sleep isn’t just about how many hours you sleep. It’s also about how often you sleep well. In other words, sleeping well night after night matters most for your health.

Many people report getting poorer sleep in our fast-paced society. A big factor is screen time – whether on phones, tablets, computers, or TVs. Studies show that using screens late in the day can make it harder to fall asleep and stay asleep.

It’s when you use screens that matters for sleep. Late in the day, screens keep your brain awake when it should be winding down. Here’s some ways they do that:

• Screens give off “blue light.” While you might not notice the color, this is a high-energy light that is also emitted by the sun. It signals to our brain that it’s daytime.
• The content on your screens energizes your brain instead of helping it to power down. Even if you think you are relaxing by, say, playing a game, your brain is working. It’s paying attention and making decisions. It gets some energy from mental rewards like checking off tasks or winning a contest.
• You can get caught up – binge-watching a cliffhanger TV show or too many videos or posts. That delays bedtime without you always noticing.
• Notifications and background lights can keep you from drifting off to sleep.

Here’s the good news: You can make changes to your nighttime routine that will directly improve your sleep – and your health. Try these:

• Power down early: Turn off all electronics at least a half hour to an hour before bedtime.
• Make your bedroom a screen-free zone: Charge phones and tablets in another room so you don’t take “one last scroll.”
• Go low-tech to truly wind down: Try activities like reading a book, writing in a journal, or taking a warm bath.
• Cut down if you can’t shut down: If you must use your phone or other device, use the “night mode” to cut down on blue light.

Sleep is a powerful tool that supports our health, and it’s something we can improve with simple, everyday choices. Try easing back on screens at night and building a calming bedtime routine. You will set yourself up for better sleep and support your overall well-being.

Sources

Good Sleep for Good Health, National Institutes of Health, April 2021

About Sleep, Centers for Disease Control and Prevention

Screen time and sleep: What New Studies Reveal, American Academy of Sleep Medicine