Is it Actually Fine to Look at Your Phone Before Bed?

Briefing|Is it Actually Fine to Look at Your Phone Before Bed?

Don’t look at your phone before bed if you want a decent night’s sleep, we’ve been told. In fact, put it in another room! The blue light from screens will make it harder for you to conk out and leave you feeling less rested tomorrow, research says. Right?

Actually, no. The link between blue light and sleep is murkier than originally thought, scientists now say. In some cases, screen use can even help you sleep. This doesn’t mean you should turn on every device in your bedroom before you hit the sack. But there’s already enough anxiety about how to sleep well; maybe don’t stress about this.

In a story published this morning, I explain what we know.

The research

After blue light hits your eyes, the brain suppresses the production of the hormone melatonin, which normally makes you feel drowsy. As a result, you feel more alert. Not all screen use seems to cause this dip. It may depend on how bright your device is, how long you use it for and how close it is to your eyes. One small study found that watching television from nine feet away had no effect on melatonin levels.

And it’s not even clear whether screen exposure impairs sleep in the first place. Most studies on the topic were performed in controlled laboratories with a small number of subjects, so it’s hard to say if their results translate to regular life. What caused your restless night? Maybe it was an afternoon cup of coffee or a snoring bed partner, not blue light. In 2024, the National Sleep Foundation concluded that there wasn’t enough evidence to blame blue light for sleeplessness.

What you’re watching

Some research suggests that what you do with your device may matter more than whether you use it. Interactive activities like video games, social media, shopping and gambling are among the worst things you can do. They engage the brain’s reward system, which can keep you awake and glued to your device well into the night. You can put down the iPad, but “you can’t turn your brain off,” one researcher told me.

There’s less consensus about other types of screen use. It may depend on what you’re watching on your phone or reading on your Kindle. A suspenseful drama might mess with your sleep more than a comforting old series. If you already know the outcome, you’ll have an easier time turning off your phone — and your brain.