Every night, I do exactly what all the other sleep experts tell you not to do - I lay down in bed and open up my phone. To be fair though my guilty pleasure is looking at Zillow listings which I’ll continue to argue is pretty harmless. However, the irony isn't lost on me. As someone who's built a business around optimal sleep, shouldn’t I be doing everything the doctor recommends? But let’s be honest, the draw of the blue light on your phone or TV is really really hard to resist. How harmful can it really be?
New Study Drops Truth Bomb About Screens and Sleep
A massive new study from the Norwegian Institute of Public Health just landed this week, and it's making waves across the sleep community. After tracking more than 45,000 participants (that's roughly the population of Hoboken, NJ, for context), researchers found that each additional hour of screen time in bed correlates with a 63% higher risk of insomnia and about 24 fewer minutes of sleep per night.
But before you panic-throw your phone across the room, let's pump the brakes as this study shows correlation, not causation. This means it's equally possible that people who already have trouble sleeping reach for their phones to pass the time, rather than screens directly causing the sleep issues. However, it’s compelling information for sure - and worth us dissecting.
The Science Behind Why Your Phone Is Messing With Your Zzz's
Two main factors are at play when we talk about night-time screen use:
1. The Blue Light Special
Your devices blast blue wavelengths of light that essentially trick your brain into thinking it's still daytime. Imagine your brain as an old-school darkroom developing photos. Just as opening the door and letting light in ruins the development process, blue light exposure ruins your body's melatonin production - the hormone that tells your brain "hey pal, it’s time to sleep."
Some people have reported improving their sleep quality by 30% just by addressing this one factor of blue light exposure. That's like getting an extra two hours of quality sleep without actually sleeping longer - efficiency I can get behind!
2. Content That Keeps Your Brain in the Fast Lane
Here's something that’s less frequently discussed: what you're watching matters maybe more than the light itself.
I’ve worked with an athlete who was complaining about terrible sleep despite using blue light glasses religiously. Turns out, he was in bed every night scrolling through the latest political tit-for-tat on X. Mystery solved! His cortisol levels were probably through the roof.
Whether it's work emails that trigger your stress response, political news that raises your blood pressure, or that cliffhanger episode of your favorite show - stimulating content keeps your brain firing when it should be winding down.
For athletes this can be especially problematic. That elevated cortisol doesn't just keep you awake - it actively fights against the growth hormone release needed for muscle recovery. So that late-night Instagram check could literally be stealing your gains.
Not All Screen Time Is Created Equal: The Bright Side
I've found that completely demonizing screens isn't necessarily the answer. As I mentioned earlier, what works for me every night while I’m trying to drift off? Scoping out Zillow listings for 10 to 15 minutes (with the brightness on low). We have no plans to move, so it’s a low-stakes endeavor that’s disassociated from my everyday life.
The real villains aren't the screens themselves but:
- How long you use them (marathon vs. sprint)
- What you're consuming (stress-inducing vs. calming)
-
When you're using them (right up until lights out vs. buffer period)
My 5 Non-Negotiable Rules for Healthier Screen Habits
Based on my personal experiences and the best recommendations from sleep experts, here's what actually works:
1. The 15-Minute Max Rule
Set a strict 10-15 minute limit for bedtime screen sessions. That's about the length of a half an episode of The Office, one sleep story, or a quick guided meditation. I set an alarm for when I begin my wind down routine, and then at 9:30pm it’s light out - non-negotiable.
2. Consistency Is King (or Queen)
Optimal sleep hygiene isn’t about the fanciest sleep gadgets - it’s about sticking to regular sleep and wake times. Sleep specialist Dr. Kat Lederle gives some of the best sleep advice I've ever heard - emphasizing that your body clock craves predictability more than perfection.
Try this: Create a 3-step wind-down sequence that signals bedtime. Mine is: gratitude and to-do list with my wife, my final nighttime chores, 10 minutes of mindless, low-stress scrolling, lights out. Simple but effective.
3. Choose Your Content Like You Choose Your Friends
Not all screen content deserves your precious pre-sleep attention. Opt for:
- Light-hearted, familiar sitcoms you've seen 100 times
- Low-key podcasts, or guided sleep meditations
- Nature or "boring" documentaries (nothing with predators hunting prey, though—learned that lesson the hard way)
Avoid news, social media, work stuff, or anything with zombies. Your brain will thank you.
4. Blue Light Blockers FTW
Either activate night-mode on all your devices or wear those dorky orange glasses that make you look like you're from the future. Some people laugh at them but some swear by them too! Pro tip: Most devices let you schedule night mode to activate automatically.
5. Create a Buffer Zone
Some people like to implement a 15-30 minute screen-free period before lights out. You can think of it as an "airplane mode for humans" technique. During this time, you can read a physical book, do light stretching, or simply chat with my partner.
Finding Your Personal Sleep Sweet Spot
Remember that sleep is deeply personal. The perfect recipe for you might look different than mine, and that's okay. The same applies to screen habits - experiment to find what works for your body and lifestyle. Some people can thrive with zero screens after dinner, while others need that brief wind-down video. Track your results and adjust accordingly.
And remember, screens aren't inherently evil—they're tools. Use them wisely, and you can enjoy both modern connectivity and that delicious, restorative sleep that makes life worth living (and makes your Lagoon pillows feel even more amazing).
Got questions about your screen habits or sleep routine? Shoot me a note! And yes, I actually read and respond to these, usually while enjoying my morning coffee before touching any social media.
