Screen time increases insomnia risk—Here's what you can do about it

The relationship between our digital devices and sleep quality has reached a critical tipping point in modern wellness. According to the American Academy of Sleep Medicine, 87% of Americans sleep with their phone in their bedroom, while 91% admit to staying up too late binge-watching television. These seemingly harmless habits may be quietly undermining one of the most fundamental pillars of cognitive performance and overall health.

Recent groundbreaking research published in 2025 reveals the true cost of our screen-time habits. A comprehensive study in Frontiers in Psychiatry examining nearly 40,000 university students found that each additional hour of screen time after going to bed increased the risk of insomnia symptoms by 59% and reduced nightly sleep by an average of 24 minutes. Similarly, research in JAMA Network Open demonstrated that pre-bedtime screen users experienced 33% higher rates of poor sleep quality and slept approximately 50 minutes less per week compared to those who avoided screens before bed.

For health-conscious individuals seeking to optimize their mental performance and long-term wellness, addressing screen time's impact on sleep quality represents one of the most accessible yet powerful interventions available. The following evidence-based strategies can help you reclaim your bedtime and support better sleep quality.

5 Science-Backed Strategies to Reduce Screen Time's Impact on Sleep Quality

1. Implement a Digital Sunset Routine

Creating a structured transition away from screens before bedtime helps support your body's natural circadian rhythm and melatonin production. Research suggests that the blue light emitted by digital devices can suppress melatonin release for up to three hours, significantly delaying sleep onset and reducing overall sleep quality.

Implementation approach: Power down all electronic devices 30-60 minutes before your intended bedtime. Start with a 30-minute window if a full hour feels overwhelming, then gradually extend the duration as the habit becomes established. Use this time for relaxing, non-stimulating activities that support your body's natural wind-down process.

Practical application: Set a phone alarm labeled "digital sunset" for your chosen cutoff time. When it goes off, place all devices in a designated charging station outside your bedroom. This physical separation removes the temptation to "quickly check" something and helps maintain your commitment to better sleep hygiene.

2. Relocate Your Phone to Support Better Sleep Quality

Physical proximity to your smartphone significantly influences sleep disruption, even when the device is silenced. Studies indicate that the mere presence of a phone within arm's reach can create subconscious anxiety about missing notifications and reduce sleep quality through increased arousal and lighter sleep stages.

Implementation approach: Charge your phone in another room entirely, or at minimum, place it across the bedroom where you cannot reach it from bed. If you currently rely on your phone as an alarm clock, invest in a traditional alarm clock or sunrise simulation device to maintain your wake-up routine.

Practical application: Create a "phone parking station" in your living room or kitchen with a charging dock. Establish this as your phone's overnight home, and stick to the routine even on weekends. Many people find that removing phone access actually improves their ability to fall back asleep if they wake during the night, as they're not tempted to check the time or notifications.

3. Develop a Consistent Pre-Sleep Routine

Replacing screen time with calming bedtime activities helps signal to your nervous system that it's time to transition from wakefulness to rest. Research suggests that consistent pre-sleep routines can improve sleep onset time by 10-15 minutes and enhance overall sleep quality by promoting parasympathetic nervous system activation.

Implementation approach: Choose 2-3 relaxing activities to perform in the same sequence each night during your screen-free window. Effective options include reading physical books, gentle stretching or yoga, journaling, meditation, or taking a warm bath or shower. The key is consistency rather than the specific activities chosen.

Practical application: Start your routine at the same time each night, even on weekends. If you choose reading, keep a physical book or magazine by your bedside specifically for this purpose. If journaling appeals to you, try writing three things you're grateful for or briefly reflecting on the day's positive moments to promote a calm, positive mindset before sleep.

4. Optimize Your Sleep Environment for Digital Wellness

Creating a bedroom environment that naturally discourages screen use while promoting restful sleep can significantly impact your sleep quality. Environmental factors such as lighting, temperature, and the presence of electronic devices all influence your brain's ability to recognize bedtime cues and maintain healthy sleep architecture.

Implementation approach: Remove televisions, tablets, and computers from your bedroom entirely if possible. If you must keep devices in the bedroom, ensure they're positioned where they're not visible from bed and use blackout curtains or an eye mask to eliminate any LED lights or screen glare from external sources.

Practical application: Replace digital entertainment with sleep-supportive alternatives. Instead of watching TV in bed, consider listening to calming music, nature sounds, or guided sleep meditations through a dedicated audio device with a sleep timer. Keep your bedroom temperature between 65-68°F and use comfortable bedding to create an environment that naturally promotes rest over screen engagement.

5. Establish Strategic Notification Management

While completely eliminating evening screen use is ideal, many people need to maintain some level of digital connectivity for work or family responsibilities. Strategic notification management allows you to stay accessible for true emergencies while minimizing sleep disruption from non-essential alerts.

Implementation approach: Configure your devices to enter "Do Not Disturb" mode automatically 1-2 hours before bedtime. Customize these settings to allow calls from designated emergency contacts while blocking social media notifications, emails, and other non-urgent alerts. Most smartphones offer scheduling features that can automate this process.

Practical application: Review your notification settings and be ruthlessly selective about which apps can alert you during evening hours. Consider using separate devices or accounts for work and personal use, allowing you to completely disconnect from work-related digital communications after hours. If you must keep your phone nearby for emergency purposes, place it face-down and across the room to minimize visual stimulation from any alerts that do come through.

Building Sustainable Digital Sleep Hygiene

The research is clear: even small reductions in evening screen time can yield significant improvements in sleep quality over time. The key to success lies in implementing these strategies gradually rather than attempting to overhaul your entire digital routine overnight. Start with one or two approaches that feel most manageable, and build upon your success as these new habits become established.

Remember that individual responses to digital wellness interventions can vary based on personal sleep patterns, work schedules, and lifestyle factors. While these evidence-based strategies have demonstrated benefits in research settings, it's important to find the approach that works best for your specific situation. If you continue to experience significant sleep difficulties despite improving your screen time habits, consider consulting with a healthcare provider or sleep specialist to explore additional factors that may be affecting your sleep quality.