Phoenix 24
The problem involves not only blue light, but also what keeps the brain engaged.
BUENOS AIRES, ARGENTINA
Sleep specialists frequently identify nighttime screen use among patients who struggle to fall asleep or remain asleep. Phones, tablets, computers and televisions can delay bedtime, interrupt the body’s preparation for rest and encourage people to continue consuming content long after they intended to stop.
Light emitted by electronic devices—particularly its blue component—can suppress or delay melatonin production when exposure is sufficiently bright and prolonged. Melatonin helps regulate the body’s circadian rhythm, signalling that nighttime has begun. Using a brightly illuminated screen close to the face may therefore make it more difficult to feel sleepy at the expected hour.
The content itself can be just as important as the light. Work emails, breaking news, social-media arguments and rapidly changing videos maintain cognitive and emotional activation. Notifications introduce another source of anticipation, while endless scrolling distorts the perception of time. A person may consequently lose sleep because bedtime is postponed, even when the device does not directly cause insomnia.
Experts do not necessarily recommend an absolute prohibition. Listening to quiet music or watching relaxing content may affect the mind differently from reading stressful messages or participating in an online dispute. Reducing brightness, activating warmer display settings and avoiding highly stimulating content can help, although these measures do not replace limiting exposure when screens consistently delay sleep.
A practical approach is to create a transition period of approximately 30 to 60 minutes before bed. Keeping a regular schedule, placing the phone beyond immediate reach, dimming household lights and choosing calm activities—such as reading a printed book—can reinforce the association between the bedroom and rest. Morning exposure to natural light and regular physical activity also support circadian regulation.
Screens are only one possible factor. Anxiety, caffeine, alcohol, irregular work schedules, chronic pain, reflux, hormonal changes, medication and conditions such as restless legs syndrome or obstructive sleep apnoea can also impair sleep. Persistent problems, significant daytime fatigue, loud snoring or episodes of gasping during the night warrant professional assessment rather than reliance on supplements or online remedies.
Rest begins when stimulation gives way to stillness.