Should you avoid screens before bed?

Short Answer

Ideally, yes—especially bright, close screens in the last hour or two. Screens can delay melatonin timing and keep the brain stimulated, making it harder to fall asleep and reducing sleep quality.

Why This Matters

This matters because light is a powerful circadian signal, and evening light exposure results in a later internal “night,” which leads to later sleep onset. Content and interaction also increase cognitive arousal, keeping stress and curiosity circuits engaged. Reducing screen intensity and stimulation leads to faster wind-down and more consistent bedtimes.

Where This Changes

If screens help you relax (e.g., a calm audiobook), the bigger issue may be brightness and timing, not screens themselves. Night mode, dimming, and distance help, but they don’t fully replace a real wind-down routine if you’re already prone to insomnia.

Should you avoid screens before bed?