Why Screens Ruin Sleep (and How to Fix It)

How Screens Disrupt Sleep

Blue light from phones and tablets suppresses melatonin, the hormone that signals your brain it's time to sleep. But it's not just the light. The content matters. Scrolling through social feeds or emails keeps your mind alert and emotionally engaged, making it harder to wind down.

The 60-Minute Rule

Give yourself at least 60 minutes of screen-free time before bed. That window lets melatonin rise naturally and your nervous system shift from alert to rest. If you need to use a device, enable night mode and stick to calm, non-stimulating content.

Charge Outside the Bedroom

One of the most effective changes: charge your phone in another room. You remove the temptation to "just check one thing," and you stop associating the bed with scrolling. Your bedroom becomes a place for sleep and rest only.

Replace Screen Time With Wind-Down Rituals

Fill the gap with activities that signal sleep: reading (physical book or e-ink), light stretching, journaling, or a few minutes of quiet. If you often reach for your phone out of habit, use Rewire to log that urge and choose a different action instead.