Habit Library
Learn more about healthy habits, habit building and how Munay can help you stay healthy.
Screen Time
Munay
Screen Time
Gain an insight into how turning off screens before bed can calm your mind and help you fall asleep faster. Learn how to build this healthy sleep habit with Munay.
Why it matters
In today’s digital world, screen time is a major part of daily life.
However, many people don’t realize that using screens, especially before bedtime, can significantly impact sleep quality.
This is due to the way blue light emitted from phones, tablets, and computers interferes with the body’s natural sleep-wake cycle, also known as the circadian rhythm. It inhibits the production of melatonin, a hormone that plays a crucial role in signalling your body to prepare for sleep.
By managing your screen time before going to bed you can improve your overall sleep quality.
What is screen time?
Screen time is the amount of time you spend using digital devices like phones, tablets, computers, or TVs. Managing screen time, especially before bed, helps protect your sleep, reduce eye strain, and support better focus and mental health.
Science behind it
Our circadian rhythm, the body’s internal clock, is regulated by the natural light-dark cycle. Daylight signals wakefulness, while darkness triggers melatonin production to prepare the body for sleep.
Screens, however, emit blue light, which closely mimics daylight. Using phones, tablets, or computers in the evening can trick the brain into thinking it’s still daytime, suppressing melatonin and delaying sleep. Even short periods of evening screen use can shift the circadian rhythm, making it harder to fall asleep and reducing overall sleep quality.
Research shows that even moderate exposure to blue light in the evening can delay melatonin release, making it harder to fall asleep and reducing overall sleep quality. Individuals who were exposed to blue light before bed took longer to fall asleep and had disrupted sleep cycles compared to those who avoided screens.
Similarly, screen time before sleep can reduce REM sleep, which is essential for cognitive function, memory consolidation, and emotional regulation.
Over time, this can lead to fatigue, poor focus, and mood issues.
Benefits for your health
Limiting screen time, especially before bed, can significantly improve sleep quality. The blue light emitted by phones, tablets, and computers can disrupt the body’s natural sleep-wake cycle, making it harder to fall asleep and reducing REM sleep. Poor sleep can lead to impaired cognitive function, weakened immunity, increased stress, and even weight gain. By setting screen time limits, individuals are more likely to get the deep, restorative sleep they need, reducing the risk of anxiety, depression, and other health issues.
How to build this habit
To improve your sleep quality, it’s crucial to establish a healthy relationship with screen time, particularly in the evening.
Here are some practical steps to consider that you can turn into healthy habits:
- Limit screen use at least 30-60 minutes before bed: Try replacing screen time with activities that promote relaxation, like reading a book or meditating.
- Use “night mode” settings on your devices: Many smartphones and computers have settings that reduce blue light exposure, particularly in the evening.
- Create a tech-free zone in your bedroom: Keep your phone, tablet, and laptop out of the bedroom to avoid the temptation of checking them right before bed.
- Consider blue light blocking glasses or screen filters: These can reduce the impact of blue light if you must use screens late at night.
Conclusion
Reducing screen time before bed is a simple yet highly effective way to improve your sleep quality. By taking control of your screen usage, you can help restore your natural sleep-wake cycle, fall asleep more easily, and enjoy deeper, more restorative sleep. In turn, this can boost your overall health, mood, and productivity.
Build this habit
Start building the habit of screen time management with Munay, your intelligent habit companion. Go to Get Munay to download the app or visit Munay App to learn more about it.
Sources
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- Christensen, M. A., Bettencourt, L., Kaye, L., Moturu, S. T., Nguyen, K. T., Olgin, J. E., … & Marcus, G. M. (2016). Direct measurements of smartphone screen-time: relationships with demographics and sleep. PloS one, 11(11), e0165331. https://doi.org/10.1371/journal.pone.0165331
- Drouin, M., & McDaniel, B. T. (2021). Technology use during couples’ bedtime routines, bedtime satisfaction, and associations with individual and relational well-being. Journal of Social and Personal Relationships, 38(4), 1329-1349. https://doi.org/10.1177/0265407521991925
- Hisler, G., Twenge, J. M., & Krizan, Z. (2020). Associations between screen time and short sleep duration among adolescents varies by media type: evidence from a cohort study. Sleep medicine, 66, 92-102. https://doi.org/10.1016/j.sleep.2019.08.007
- Jniene, A., Errguig, L., El Hangouche, A. J., Rkain, H., Aboudrar, S., El Ftouh, M., & Dakka, T. (2019). Perception of Sleep Disturbances due to Bedtime Use of Blue Light‐Emitting Devices and Its Impact on Habits and Sleep Quality among Young Medical Students. BioMed research international, 2019(1), 7012350. https://doi.org/10.1155/2019/7012350
- Li, X., Buxton, O. M., Lee, S., Chang, A. M., Berger, L. M., & Hale, L. (2019). Sleep mediates the association between adolescent screen time and depressive symptoms. Sleep medicine, 57, 51-60. https://doi.org/10.1016/j.sleep.2019.01.029
- Liebig, L., Bergmann, A., Voigt, K., Balogh, E., Birkas, B., Faubl, N., … & Riemenschneider, H. (2023). Screen time and sleep among medical students in Germany. Scientific Reports, 13(1), 15462. https://doi.org/10.1038/s41598-023-42039-8
- Nakshine, V. S., Thute, P., Khatib, M. N., & Sarkar, B. (2022). Increased screen time as a cause of declining physical, psychological health, and sleep patterns: a literary review. Cureus, 14(10). https://doi.org/10.7759/cureus.30051
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