We’ve all been there—snuggled under the covers, scrolling endlessly through social media, watching just one more video, or catching up on messages before finally putting the phone down. But what seems like harmless screen time could be sabotaging your sleep more than you realize. Participants were asked about their bedtime routines, including whether they used screens before sleep, how long they spent on them, and what kind of content they engaged with, ranging from social media and streaming videos to gaming, browsing the internet, listening to podcasts, or reading study material. Participants also reported details about their sleep—what time they went to bed, how long it took them to fall asleep, whether they struggled with insomnia, and how often they felt sleepy during the day. The biggest culprit behind sleep disruption is often blue light—the high-energy light emitted by phones, tablets, and laptop screens. Additionally, to compare social media use with other screen activities, some behaviours—such as listening to music or gaming—were grouped, even though they may have different effects on sleep. The study also did not determine cause and effect—it remains unclear whether screen use leads to insomnia or if individuals with insomnia turn to screens more frequently. During the day, blue-wavelength light plays a positive role, boosting attentiveness, improving mood, and sharpening reaction times. However, concerns about its negative impact on sleep have been widely debated, and not all research fully supports the idea that blue light is the main culprit. A recent study published in the Nature journal examined how exposure to different wavelengths of light before bedtime affected sleep. Researchers tracked 16 participants and measured the effects of blue versus yellow light exposure for an hour before bed. Surprisingly, they found no significant difference between the two. Their findings suggest that any bright light before bedtime—regardless of colour—may be equally disruptive to sleep.
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Thursday, June 26, 2025