Screen use and sleep: understanding the impact of excessive screen time and adopting healthier habits for better sleep

What is sleep? 

Sleep is a temporary decrease in consciousness that marks the transition between two periods of wakefulness. It is characterized by loss of alertness, reduced muscle tone and partially preserved sensory perception.

Sleep accounts for more than a third of our lives. It is crucial for growth, brain maturation and the development and preservation of our cognitive abilities. It is essential for the adjustment of numerous hormonal secretions and for maintaining our internal body temperature.

We now know that reducing sleep time or altering its quality probably encourages weight gain and obesity. However, modern habits, particularly the use of screens, are increasingly disrupting our sleep.

Why do screens affect our sleep? 

The use of screens, especially in the evening, has a negative impact on sleep due to a number of physiological and behavioral mechanisms:

The effects of screens on the secretion of melatonin 

The blue light emitted by the screens (phones, tablets, computers, televisions) has a direct effect on the production of melatonin, a key hormone in the regulation of our biological clock. Melatonin is secreted in response to darkness, preparing the body for sleep. However, exposure to blue light inhibits its release, delaying the natural signals for falling asleep. This disruption can not only delay the moment when we fall asleep, but also disrupt the quality and depth of our sleep cycles.

Cognitive and emotional stimulation 

As well as the physiological effect of light, screens overstimulate our brains, keeping us awake and excited. Video games, for example, stimulate intense emotional responses (frustration, adrenaline, competitiveness). Captivating TV series or social networks encourage prolonged consumption and endless scrolling of content, making it harder to ‘switch off’. These activities prolong cognitive alertness, delay mental relaxation necessary for falling asleep and increase the risk of rumination at bedtime.

The use of screens at bedtime and sleep disturbances 

The use of screens in the bedroom or in the immediate vicinity of the bed can also indirectly disturb sleep. Notifications and sound alerts, or even vibrations from devices, can cause nocturnal micro-awakenings, disrupting the continuity of sleep cycles. The temptation to check a message or scroll through your news feed in the middle of the night can lead to a resumption of cognitive activity, reducing total rest time.

Psychological impact 

Over-consumption of screens can also generate anxiety, particularly in relation to social networks or the information consulted. This anxiety fuels a state of hypervigilance that is incompatible with falling asleep quickly and getting a good night's sleep.

What is the impact of poor sleep quality on your health? 

Insufficient or poor quality sleep has a major impact on health:

Physiological impact

Weight gain and obesity

Reduced sleep disrupts hormonal mechanisms that regulate appetite, notably by affecting the secretion of leptin (which induces satiety) and ghrelin (which stimulates hunger). This leads to an increase in appetite, particularly for foods rich in fats and sugars.

The impact on cardiovascular health

Insufficient sleep increases the risk of high blood pressure, stroke and heart disease by disturbing the balance of hormones involved in managing blood pressure and heart rate.

Changes in body temperature and hormonal adjustment 

These changes can disrupt other physiological functions such as insulin production and stress management.

Cognitive and emotional impact

Reduced cognitive functions

Persistent fatigue reduces the ability to concentrate, memorize new information and make informed decisions. This cognitive deficit affects productivity at work, the learning process at school, and the management of everyday tasks.

Mood disorders 

Disturbed sleep is strongly linked to mood disorders, such as irritability, anxiety and even long-term depression. Mental and physical exhaustion prevents the regulation of emotions, making individuals more likely to overreact to stress.

Behavioral issues and eating disorders 

Unhealthy eating habits 

Particularly among young people, a lack of sleep is often associated with excessive consumption of sugary snacks, soft drinks and sweets. This encourages eating to compensate for the lack of energy.

Sedentary lifestyle

Chronic fatigue often leads to a more sedentary lifestyle, increasing the risk of weight gain, metabolic disorders and diseases linked to physical inactivity. Lack of energy due to insufficient sleep also leads to reduced physical activity, contributing to the worsening of obesity and other lifestyle-related health conditions.

How can you limit the impact of screen use on your sleep? 

Adopting good digital hygiene is essential for preserving the quality of your sleep.
Here are a few tips:

• Limit exposure to screens before going to bed 

Reduce the amount of time you spend in front of screens and ideally stop using them an hour before bedtime. Avoid stimulating content such as video games, suspense series or heated online discussions.

• Create a sleep-friendly environment 

Store electronic devices in another room to avoid distractions. Turn off notifications and put your devices on silent or airplane mode at night. Limit light in the bedroom by sleeping in total darkness and maintain a temperature of 64,4-66,2°F.

• Have a consistent sleep schedule 

Keep a regular bedtime and wake-up schedule, even at weekends. Avoid late mornings or long naps, which throw off your biological rhythm.

• Have healthier eating habits and exercise more 

Eat a light supper, rich in complex carbohydrates such as oats or brown rice, and avoid animal proteins or fats that are difficult to digest. Do some physical exercise during the day, but not after 5 p.m., to avoid disturbing your sleep.

• Add some wind-down time before going to bed 

Opt for relaxing activities, such as reading, meditation or quiet board games. Avoid conflicts with your loved ones, especially at the end of the day, to maintain a calm emotional state.

Do not forget!

Sleep is a fundamental pillar of our physical and mental health. Yet our digital habits, particularly our intensive use of screens, are increasingly compromising the quality of our sleep.

To limit their impact, we recommend changing some of the unhealthy screen habits you might have developed: reducing the use of screens before bedtime, creating a calm environment in your bedroom to improve your sleep and adopting regular routines to reset your biological clock.

By taking care of your sleep, you will have a healthier lifestyle and better overall health!