It’s the cardinal rule of getting quality sleep we’ve been told time and again: no screens before bed. Whether you call it revenge bedtime procrastination, an occupational hazard (what can I say, sometimes my best writing comes at inopportune times), or my way of quieting the mind chatter, I’m not one to talk. My guilty pleasure is scrolling through my phone before bed, most often to pare down my inbox, catch up on shows, or add to my “next mani” Pinterest board, distracting me just enough to lull me to sleep. Well, according to a new study published in Sleep Medicine Reviews that showed that blue light from screens has minimal impact on shut-eye, I may not have to feel so guilty. “If we take a step back and look at everything that can negatively affect your sleep, we see that the effect of screens has been greatly exaggerated,” said Dr. Michael Gradisar, PhD, the co-author of the study and head of sleep science at Sleep Cycle. So, is scrolling not the main suspect of our sleep woes, after all, and how can we use screen time pre-snooze to our advantage? Here’s what other sleep experts say.
Experts Consulted
At The Everygirl, we believe that wellness advice should be grounded in accurate, science-backed information to ensure our readers can make informed decisions about their health and well-being. That’s why we prioritize consulting trusted, credible experts—so every piece of content is both reliable and empowering.
DR. MICHAEL GRADISAR, PhD
Dr. Michael Gradisar is head of sleep science at Sleep Cycle. His groundbreaking research and clinical practice in sleep disorders and circadian rhythm disruptions have reshaped the field, offering science-backed techniques for managing stress, anxiety, and hormonal changes—three major factors that interfere with sleep quality in adults.
ANDREW COLSKY, JD, LPC, LMHC
Known widely as “The Sleep Science Guy,” Andrew Colsky brings a unique blend of scientific rigor, therapeutic insight, and compassionate advocacy to the field of sleep science, behavioral therapy, and mental health advocacy. As the host of the Sleep Science Today radio show and founder of the National Sleep Center, Colsky’s mission is clear: to democratize access to high-quality sleep science and promote sleep as an essential pillar of well-being.
DR. WILLIAM LU, MD
Dr. William Lu is a sleep medicine physician, with a primary specialty in family medicine, and medical director at Dreem Health. His clinical interests intersect technology and medicine, spanning sleep apnea to restless leg syndrome.
Is Blue Light from Screens Disrupting Sleep a Myth?
Most experts advise against scrolling before bed because the blue light from screens messes with your slumber by inhibiting the release of melatonin, which signals the body it’s time to sleep. But Dr. Gradisar said this opinion is based on one study that exposed participants to abnormally intense levels of blue light. The 2024 study he co-authored, on the other hand, found that screen light intensity is too low to disrupt sleep, with the brightest screens emitting 80 lux at most, well below the 500 lux threshold that alters sleep timing.
“All blue light does not impact circadian rhythm the same way,” said Andrew Colsky, JD, LPC, LMHC, a behavioral sleep medicine clinician, radio host of Sleep Science Today, and founder of National Sleep Center. “Many [previous] studies referenced tested their hypothesis on only a single night, pre-sleep alertness but not actual sleep, and/or teenagers and young adults. It is also important to note that we may not know if all people are equally sensitive to light exposure.” However, Colsky said it’s safe to say that research supports the fact that exposure to screens will affect the time it takes you to fall asleep, even if only for a few minutes. “But light emitted from screens may not be the real culprit when it comes to the question of the negative impact of screen use on sleep,” he stated.
What’s Really to Blame for Sleep Issues?
Going to bed with your device may not be the problem we thought it was. What we should be pointing fingers at for our sleepless nights are our minds and behaviors. “In sleep science, we often see that the real barrier to falling asleep isn’t the screen or the light, but racing thoughts, worry, or stress,” Dr. Gradisar told Bustle. “Phones may be part of your bedtime routine, but they’re rarely the core problem. Instead, it’s often your thoughts, your stress levels, or your internal clock that need attention.” His study concluded that engaging with various types of content, including video games and TV shows, had little to no effect on sleep quality as long as individuals maintained regular bedtimes.
Just like any routine, our bodies get used to following a certain sleep pattern. If you’re tossing and turning, not following a consistent sleep schedule could be the source of your sleep troubles. Dr. William Lu, MD, a sleep medicine physician and medical director at Dreem Health, cited the main issues affecting sleep quality often stem from irregular or inconsistent sleep habits, such as varying bedtimes and wake times. “It might not just be the blue light from screens keeping us up, but actually the distractions and alerting content on devices that keep the mind active and make it harder to wind down,” he shared. “Beyond screens, underlying lifestyle factors—like stress, a poor sleep environment, or lack of natural light during the day—can also significantly impact how well you rest.”
Can Screen Time Before Bed Actually Help You Fall Asleep?
For some people, screens can have a sedative effect. Colsky called attention to the countless apps meant to help you sleep better, whether they feature guided meditation or breathing exercises, bedtime stories (think Goldilocks and the Three Bears but for adults), calming music, or sleep data. In that sense, lying in bed with your phone in hand can make it easier to doze off. Plus, think about the times you’ve nodded off in front of the TV watching a show, or you’ve returned home from a late-night movie and fallen asleep as soon as your head hits the pillow. You’ve certainly experienced screen use prior to turning in, but it didn’t impair your readiness for sleep, Colsky pointed out.
“Using a phone or having background noise from the TV helps quiet the mind, especially if your thoughts tend to spiral when the room goes silent,” Dr. Gradisar told Bustle. “That distraction can actually reduce cognitive arousal, which is a key factor in insomnia.” The takeaway? “Screen time is merely one element in the complex equation of sleep,” Colsky said.
How to Use Screen Time Close to Bedtime
If your phone is an extension of you, you don’t have to part with it altogether. But there is a right and wrong way to use it. What not to do, according to both Colsky and Dr. Lu: Throw yourself into a highly-stimulating show or game or any material that can trigger an emotional reaction (AKA no doomscrolling). Instead, make your screen time work for your sleep by queuing a meditation app, doodling in a digital coloring book, or getting lost in a romantasy book as part of your wind-down routine. Better yet, turn off notifications to avoid distractions that can keep your mind alert and stir anxiety, activate your phone’s “night mode” so your screen gives off a more calming yellow/orange hue, and dim your room lighting regardless of your screen activity. And don’t sleep on the importance of sticking with your sleep window—set a device cutoff time 30 minutes to an hour before bed to allow your brain to decompress and start producing melatonin naturally. Until then, I’ll be drifting off to the familiar, mellow goings-on of Stars Hollow.
Katherine Chang, Wellness Staff Writer
Katherine Chang is The Everygirl’s Wellness Staff Writer with over five years of experience in the health and wellness space. She navigates the latest wellness topics and trends through expert interviews and studies, and she’s always first in line to try them firsthand.
