How Screen Time Affects Your Sleep: Understanding the Circadian Rhythm

We live in a world where screens are everywhere—from smartphones to laptops to TVs. While these devices help us stay connected, they can also disrupt something vital: our sleep. The key to understanding why lies in your circadian rhythm.

What is the Circadian Rhythm?

Your circadian rhythm is your body’s natural 24-hour clock. It regulates when you feel awake and when you feel sleepy, controlling hormones like melatonin to keep your sleep schedule in sync with daylight.

How Screen Time Affects Sleep and Circadian Rhythm

Screens emit blue light, which tricks your brain into thinking it’s still daytime. This suppresses melatonin production, making it harder to fall asleep and reducing sleep quality. Late-night scrolling, binge-watching, or working late can push your circadian rhythm out of balance.

Tips to Protect Your Sleep Cycle

• Set a tech curfew: Turn off screens at least 60 minutes before bed.

• Use blue light filters: If you can’t resist, most devices have “night mode” settings to reduce blue light.

• Stick to a routine: Going to bed and waking up at the same time helps reset your body clock.

• Create a bedtime ritual: Reading a book, journaling, or meditating can help your body unwind.

  
  

Key Takeaway

Your circadian rhythm is crucial for good health, and protecting it from excessive screen time can help you sleep better and wake up refreshed. Try reducing nighttime screen use and see how your body thanks you!

I also like to avoid screen time for at least 30 minutes when I first wake, to allow my natural body clock to kick in. Maybe open the curtains and take a few breathes while the natural light floods in.

Sleep well and let me know how you get on 😴