Screens before bed sabotage your sleep (Night owls beware!)

A few years ago, I developed my own comprehensive learning tool to help you get the quality sleep you need each and every night.

After all, we’re facing a full-blown insomnia epidemic in this country—and we need better tools to address the issue. (To access my Perfect Sleep Protocol, click here.)

While there’s no one-size-fits-all solution for sleep problems, one major culprit continues rising to the top: our obsession with screens.

And now, a recent study offers fresh evidence of just how damaging this nightly habit can be. Plus, if you’re a “night owl,” you may be even more at risk…

One bad habit, countless consequences

Researchers analyzed data from over 122,000 participants from the American Cancer Society’s Cancer Prevention Study-3 (CPS-3).

Subjects reported on their screen use before bed, sleep habits, sleep quality, and whether they were “morning birds” or “night owls.”

Ultimately, those who used screens daily before bed were 33 percent more likely to experience poor sleep compared to non-users.

Not only that, but screen users lost anywhere between 5 to 7.6 minutes of sleep per night on non-workdays or workdays, respectively.

But here’s the kicker: over 50,000 participants reported using screens daily before bed. That’s nearly half the group!

And that certainly aligns with what I’ve seen in my own practice. Sadly, more and more people are sabotaging their sleep because of a screen.

That’s why I always encourage you to avoid screens at least 30 to 60 minutes prior to bedtime. (Yes, I follow my own advice here.)

Night owls beware: You may be losing even more sleep

The impact of screens before bed seems to be even worse for “night owls.”

In fact, in the study, “night owls” who used screens before bed lost an average of 8.36 minutes of sleep each night—compared to 5.64 minutes for “morning birds.”

They also went to bed an average of 15.6 minutes later on workdays—versus 9.3 minutes later for “morning birds.”

While this might not sound too alarming—it adds up fast. Your restorative sleep cycle gets shorter and shorter. And this regular interruption will have real consequences on your overall health.

So, do yourself a favor: power down all screens 30 to 60 minutes before bed. That includes your smartphone, tablet, reading device, computer, and television.

Remember, it’s easy to become addicted to screens—but reversing the damage takes a lot of effort. Let’s vow to ditch this detrimental habit together, before it’s too late.

Source:

“Nighttime screen use linked to poorer sleep quality and shorter duration.” News Medical, 04/02/2025. (news-medical.net/news/20250402/Nighttime-screen-use-linked-to-poorer-sleep-quality-and-shorter-duration.aspx)