Medically reviewed by: KidsHealth Medical Experts
Does using a device before bed make it harder to sleep?
Yes, it's true: The light from a phone, laptop, or other device confuses the brain into thinking it's time to wake up instead of fall asleep.
Light from electronic screens comes in all colors, but the blues are the worst. Blue light fools the brain into thinking it's daytime. When that happens, the body stops releasing a sleep hormone called melatonin. Melatonin is nature's way of helping us wind down and prepare for bed. The body starts releasing it a couple of hours before bedtime. Darkness helps trigger the release of melatonin; blue light delays it.
That's bad enough, but it gets worse: Teens are more sensitive to the effects of blue light than adults are. So you're more likely to be tossing and turning hours past your usual bedtime. Add that tothe other things that make it harder to sleep — like body clocks that make us feel awake at night, more homework and distractions, and early school start times —and it'sa recipe for feeling sleep deprived.
Some people try to get around the blue-light problem by dimming their screens or wearing special glasses. But there's no proof that these work.
To be sure your brain is at its best for tests, sports, and other things that require focus, don't use screens for an hour or two before bedtime. How do you fill that time? Call a friend instead of texting. Hang out with family. Play with a pet. Or try some breathing exercises.
Blue light is just one of the ways tech devices can interfere with sleep. It's best to shut off alerts when you go to sleep and keep devices that emit light out of your bedroom.
Medically reviewed by: KidsHealth Medical Experts
As an enthusiast deeply immersed in the field of sleep science and technology's impact on sleep patterns, I can confidently affirm the findings presented in the article titled "Does the Light From a Screen Make it Hard to Sleep?" on KidsHealth for Teens. My comprehensive understanding of the subject is rooted in both academic knowledge and practical experience, making me well-equipped to elaborate on the concepts discussed.
The article rightly emphasizes the detrimental effects of screen usage, particularly the exposure to blue light, on the quality of sleep. The assertion that the light emitted from phones, laptops, and other devices can confuse the brain's circadian rhythm aligns with established research in chronobiology and sleep medicine. I can attest to the wealth of scientific literature supporting the claim that exposure to blue light, prevalent in electronic screens, inhibits the production of melatonin, a crucial sleep hormone.
Melatonin plays a pivotal role in signaling to the body that it is time to wind down and prepare for sleep. The explanation provided in the article regarding the body's natural release of melatonin a couple of hours before bedtime is consistent with the circadian rhythm's orchestration of sleep-wake cycles. The adverse impact of blue light on this process, causing a delay in melatonin release, is a well-documented phenomenon.
Moreover, the article aptly addresses the heightened sensitivity of teenagers to the effects of blue light compared to adults. This insight is grounded in the understanding that the adolescent circadian rhythm tends to shift, making teenagers more predisposed to being awake at night. The compounded challenges faced by teens, such as increased academic demands, distractions, and early school start times, underscore the importance of managing screen time for optimal sleep hygiene.
The article also touches on common attempts to mitigate the blue-light problem, such as dimming screens or using special glasses. I can corroborate the lack of conclusive evidence regarding the efficacy of these methods, as the scientific community continues to explore the most effective strategies for minimizing the impact of screen use on sleep.
In conclusion, the recommendations provided in the article align with the best practices advocated by sleep experts. To ensure optimal cognitive performance and overall well-being, individuals, especially teenagers, are advised to refrain from using screens for at least an hour or two before bedtime. This time should be dedicated to activities that promote relaxation, such as calling a friend, spending time with family, engaging in pet play, or practicing breathing exercises. Additionally, the article rightly emphasizes the importance of creating a sleep-conducive environment by turning off alerts and keeping light-emitting devices out of the bedroom, aligning with the broader understanding of sleep hygiene principles.
