Sleep · Brain health technique
Avoid screens before bed
Evidence grade: Essential
Limiting exposure to phones, tablets, TVs, or computers 1–2 hours before bedtime to prevent light–induced melatonin suppression and cognitive overstimulation.
- Practice
- Sleep
- Principle
- Restoration
- Tactic
- Managing Light And Screens
- Health domains
- hormonal
- Evidence grade
- Essential
- Strength of evidence
- High
- Effort
- Low
- Time commitment
- Low
How to practice Avoid screens before bed
Stop screen use 60–90 minutes before bed. If unavoidable, use night modes or blue-light filters and dim brightness. Avoid emotionally or cognitively activating content (news, email, social media). Replace with low-stimulation activities like reading paper books or light stretching. Consistency yields cumulative circadian benefit.
The evidence behind Avoid screens before bed
Controlled lab studies show that screen light, particularly blue wavelengths (~460 nm), delays melatonin onset by 60–90 minutes and reduces REM sleep. Mechanistically, light-sensitive retinal ganglion cells signal the suprachiasmatic nucleus, shifting circadian timing and increasing arousal. However, the greater impact may be from cognitive stimulation and stress that may be induced from digital activities. Evidence is strong and consistent for both physiological and behavioral impacts.
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