But what if that late-night screen time is more than just a harmless habit?
It could be the reason you’re tossing and turning at night. As screen time becomes a bigger part of our daily lives, its impact on sleep is something we can’t overlook. To shed some light on the matter (pun intended), let’s look at some eye-opening insights and practical tips to help you reclaim your sleep.
Columbia Asia Hospital – Setapak Consultant Internal Medicine Physician and Neurologist, Dr. Tan Wee Yong, answers questions on how screen time is affecting our rest and what we can do about it:
How has the rise of digital devices usage contributed to sleep disorders?
“The convenience of smartphones, tablets, and computers keeps us connected at all hours, but it also disrupts our natural sleep patterns. Many people use their devices late into the night, whether to scroll through social media, respond to emails, or watch videos. This habit interferes with our ability to fall and stay asleep, leading to conditions such as insomnia, delayed sleep phase syndrome, and poor sleep quality.”
How does light from screens affect our sleep?
“One of the biggest culprits behind screen-related sleep disorders is the blue light emitted by digital screens. Blue light affects the body’s production of melatonin, a hormone that regulates sleep. Normally, melatonin levels rise in the evening, signalling to our bodies that it is time to rest. However, exposure to blue light at night suppresses melatonin production, tricking the brain into staying awake. This results in difficulty falling asleep, frequent nighttime awakenings, and overall poorer sleep quality.”
What impact does poor sleep have on overall health or productivity?
“Sleep is essential for brain function, memory consolidation, and overall health. Chronic sleep deprivation can lead to a decline in cognitive performance, affecting focus, decision-making, and problem-solving abilities. Poor sleep also impacts physical health, increasing the risk of high blood pressure, diabetes, obesity, and weakened immunity. In the workplace, sleep-deprived individuals may struggle with productivity, increased errors, and even workplace accidents.
“For children and adolescents, the effects are even more pronounced. Studies have shown that poor sleep can affect learning ability, memory retention, emotional regulation, and even behavioural and physical development.”
Are children more vulnerable to screen-induced sleep disorders?
“Yes, children are particularly vulnerable. Their developing brains and bodies require sufficient rest, but excessive screen time, especially before bedtime, interferes with their natural sleep cycle. Children who use screens excessively at night often experience delayed bedtimes, shorter sleep durations, and increased daytime fatigue. This can affect their academic performance, mood, and overall well-being.”
What can parents do to manage their children’s screen time?
“To manage children’s screen time, parents can start by setting screen curfews, ensuring that devices are put away at least one hour before bedtime. This helps signal to the body that it’s time to wind down. Creating a screen-free bedroom is another effective strategy—keeping TVs, tablets, and smartphones out of the room encourages a healthier sleep environment. In addition, fostering relaxing bedtime routines such as reading a book, practicing mindfulness, or listening to calming music can help children wind down naturally before bed. Parents can also take advantage of night mode features on devices, which reduce blue light exposure and help reduce melatonin disruption. Activating these features in the evening can help.”
What are the treatment options for sleep disorders linked to digital devices usage?
“For individuals experiencing sleep disturbances due to excessive screen time, treatment often involves:
- Cognitive Behavioural Therapy for Insomnia (CBT-I) – A structured, evidence-based approach that helps change negative sleep behaviours and thoughts.
- Melatonin Supplements – In some cases, short-term melatonin use may help reset the sleep cycle, but this should be guided by a doctor.
- Sleep Hygiene Improvements – Adopting better sleep habits, such as maintaining a consistent sleep schedule and creating a dark, cool sleeping environment, can improve sleep quality.
- In severe cases, medication such as a light sedative may be required.”
How to balance screen time usage and proper sleep?
“In today’s digital world, completely eliminating screen time may not be realistic, but there are steps we can take to minimize its negative effects. One effective approach is to use blue light filters or night mode settings on devices, which help reduce blue light exposure and its impact on sleep.
Additionally, following the 20-20-20 rule—taking a 20-second break every 20 minutes to look at something 20 feet away—can reduce eye strain and screen fatigue. Scheduling tech-free time, especially before bed, allows the body to naturally wind down, signalling that it’s time to rest. Finally, prioritizing sleep as an essential part of health, just like exercise and nutrition, is key.
This means switching off all gadgets at least two hours before bedtime and establishing a calming, screen-free bedtime ritual, such as reading a book or practicing meditation, to help prepare for a restful night. Prioritizing good sleep hygiene will lead to better health, sharper cognition, and improved daily performance in both adults and children.”
Conclusion
As discussed by Dr. Tan, while digital devices have revolutionized the way we live and work, they should not come at the expense of our sleep. By being mindful of screen time, particularly before bed, we can protect our sleep quality and overall well-being. A few small adjustments can lead to better sleep, sharper focus, and a more energized day. So, why not take charge of your nights now? Your mind and body will thank you for it tomorrow.
