Admit it: checking your phone before tucking in has become a familiar habit. You tell yourself it’s just one message, a quick glance at social media, or one last email.
Then the cycle begins. Another post appears; another video starts playing; another notification chimes. Before you realise it, the hours you planned to spend resting are replaced by screen time, directly compromising your circadian rhythm.
The science behind this late-night habit explains why it feels so difficult to switch off. Research published in the Proceedings of the National Academy of Sciences confirms that device light near bedtime disrupts the body’s natural sleep-wake cycle.
The blue light emitted by screens suppresses melatonin—the hormone that signals it is time to wind down. Adding to this, the constant influx of content keeps the brain hyper-aroused when it should be transitioning into rest.
These devices are now a constant in everyday life, making it difficult to disconnect; the feeling that something important may be missed is real.
Dr Brandon Sawh, Specialist Emergency Medicine Physician, notes that quality shut-eye is the foundation of physical and mental well-being. “It plays a critical role in maintaining health, preventing burnout, improving concentration, and allowing the body to repair itself.”
The Dopamine Trap
Dr Sawh tells Guardian Media that while many factors influence sleep quality, one area we can control is our use of electronic devices. Scrolling through funny TikTok videos at 11 pm may be entertaining and feel relaxing, but is it worth it?
“This activates the brain’s reward and reinforcement pathways through dopamine, a neurotransmitter involved in motivation and reward,” he explains. “Rather than simply producing pleasure, dopamine encourages us to seek the next piece of content, making it surprisingly difficult to put the device down.”
Chronic sleep deprivation does more than just leave you tired the next day. Dr Sawh warns that research links it to an increased risk of high blood pressure, heart disease, stroke, obesity, type 2 diabetes, and depression. It can also weaken the immune system and disrupt hormones that regulate appetite, stress, and metabolism.
Small changes, big impact
Dr Sawh recommends simple adjustments you can make starting tonight to catch some Zs.
First, avoid all electronic devices 30 to 60 minutes before retiring for the night, opting for reading, journaling, or spending time with loved ones instead. Second, keep your mobile phone at the opposite end of the room to remove the temptation to check it. Third, enable “night mode” or blue light filters if you must use it.
Highlighting the role that adults play in shaping impressionable minds, Dr Sawh states: “Children do what they see, not always what they are told. Be the example and create healthy sleep habits from a young age.”
For those struggling to break the cycle, personal experience often proves the most powerful evidence. Stacy Edwards, a 34-year-old HR professional, knows what it’s like to lose sleep because of her screen.
“I am a person who is always responding to messages right away and checking through social media when I’m in bed, most times, for hours. My nightly rhythm was so bad I couldn’t function properly the next day. I made it my business to get my health in order,” she shares. “I started putting my phone in my guest room when I’m ready to lie down; that way, even when I’m feeling to grab it, it’s not close by.
My sleep drastically improved in the first week. Whenever I fall back into old ways, I remind myself of my New Year’s resolution to treat my body better. My clarity in the mornings has sharpened. I can say for sure I’m more alert, in a better mood, and more ready to tackle my work because I’m well-rested.”
Like Stacy, your path to restorative slumber can start now. If you’re reading this late at night under the covers, consider this your sign: put the device down, turn off the light, and drift off.
