Hot Take: Using Screens Before Bed is Not the Reason for Your Insomnia

As a sleep psychologist, one of the myths I encounter most frequently is the notion that “blue light before bed is going to ruin your sleep.” People are often taken aback when I share my perspective: I don’t particularly care about screentime, and at times, I even “prescribe” it to my clients.

Let me set the scene. A person walks into my office, struggling with full-blown insomnia. They’re spending hours trying to fall asleep each night. After suffering for months—or even years—they’ve done their homework. They know the “Do’s and Don’ts” of sleep hygiene inside and out. They’ve cut out caffeine and alcohol completely. They’ve stopped using their phones and turned off the TV at least three hours before bedtime. Their evening routine is meticulously crafted, including every “relaxing” activity they can think of, executed with precision. They read a book for 15 minutes, follow it up with exactly five minutes of meditation, indulge in some calming essential oils, sip on chamomile tea, and then they get ready for bed with earplugs, an eye mask, and finally slide under the covers—all in the hope of drifting off peacefully.

Yet, throughout this rigorous routine, they are utterly miserable. Despite their best efforts, sleep remains elusive. They seem to be trying harder and harder, but the more they focus on sleep, the more it slips away.

Now, let’s compare this with someone who has no trouble sleeping. Their typical night might involve unwinding in front of the TV for a couple of hours after dinner, scrolling through their phone, laughing at TikToks, and texting friends. When the clock strikes 9:30, they start their laid-back bedtime routine—brushing their teeth, washing their face, slipping into pajamas—and then lights out. 

Do you notice the difference? The person struggling with insomnia is obsessively fixated on sleep, which only heightens their mental stimulation. Think back to a time when you were intensely focused on solving a work problem. Did that make you feel sleepy and ready to drift off? Of course not. The more effort we exert in trying to sleep, the more elusive it becomes.

While it’s true that some studies suggest blue light can have a limited impact on sleep, it’s essential to recognize that hyperarousal—heightened mental alertness—has a far more significant effect. If watching TV helps you unwind after a long, stressful day, then I wholeheartedly encourage you to do it. If you find joy from getting lost in a favorite show or reading an article online, go for it! Relaxation isn't solely about meditation and structured, effortful activities; it’s about engaging in what you love without rigid constraints.

So, for those of you who are doing everything possible to force yourself into a state of relaxation so you can compel sleep to happen, I urge you to reconsider your approach. Instead of battling against your natural rhythms, turn on the TV and let yourself unwind. You might find that true relaxation—and sleep—follows more naturally when you stop trying so hard. Embrace what brings you joy and ease, and you may just find a pathway to restful nights ahead.

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