I'm A Sleep Scientist – Screens Before Bed Aren't Always Terrible

As someone with insomnia, I feel like I’ve heard every sleeping tip out there; I’ve tried breathwork, getting out of bed when I wake up at 3 am, and even willing myself to stay awake (some pros swear by the paradoxical method).

And yes, expert after expert has advised staying away from screens at least an hour before bed. 

I’ll be honest; that’s the one I struggle most with. An hour or so after a midnight wake-up, I find the siren call of my phone irresistible; then, I feel guilty and anxious for picking it up. 

But while clinical sleep expert Dr. Michael Gradisar says our beloved rectangles of light can indeed sometimes push our bedtimes back, his team worked on a peer-reviewed study last year suggesting the rule might not be as black and white as we think. 

Some screens, especially TV, might not always be bad, the expert claims

“Scrolling on a phone and using other devices to the point that it pushes back bedtime has a negative impact on sleep duration and quality, so, it can be helpful to set boundaries,” Dr Grasidar concedes.

But he adds, “Last year, we published a review of scientific investigations into the links between screens and sleep, and the data do not support the recommendation that people avoid screens in the hour before bed.” 

In fact he says, his team found that TV-watching, which he calls “passive” (unlike, say, commenting or scrolling on your phone) can even help some people to sleep better. 

“Many people fall asleep just fine after watching TV, with some drifting off while it’s on,” he says. 

“Many clients report that this approach makes the lead-up to sleep more enjoyable, helping them look forward to bedtime. Balance makes it possible to maintain enjoyment and quality sleep.”

So... should I keep up my nighttime scrolling habit?

Not if you know it’s keeping you up; in fact, Dr Gradisar does think that there’s a case to be made for keeping screens out of bedrooms when possible.

But he adds, “While sleep experts often recommend keeping phones out of the bedroom or avoiding them before bed, many people simply won’t follow this advice. This can lead to stress... which negatively impacts sleep.” 

Instead of insisting on an absolute no-screens rule, he says it might be “more effective to encourage individuals to try less engaging, less disruptive devices before bed as a practical path to better sleep.” 

He ends, “individuals can still use interactive technologies like video games or their phone, but then transition to more passive activities such as watching TV, listening to music, or tuning into a podcast as they wind down.” 

Noted...