Insights on the disadvantages of late night screen time and the health benefits of digital detox

According to a YouGov survey on sleep, 87% of Brits say they look at their phone or tablet within an hour before going to bed, while 25% claim they look at their phone or tablet just before going to sleep. Additionally, 74% of people say they keep their phones in the bedroom at night.

With so many UK residents claiming to often use their phones before going to bed at night, what is the real cost of using your phone before bed?

Experts at Brown’s CBD have highlighted the effects that late-night screen time can have on your sleep, mood, and overall health.

The disadvantages of digital nightcaps

While the blue light emitted by electronic devices is often attributed to issues such as sleep disruption, research suggests a wider negative impact, with links to issues such as:

Cognitive impairment

The blue light emitted by your device’s screen is part of the light spectrum that is most active during your sleep cycle. When stimulated, this part of the brain suppresses production of the sleep hormone melatonin, making it difficult for people to switch off at night.

The resulting sleep deprivation from this stimulation can lead to excessive daytime sleepiness and a loss of concentration that can hinder the ability to perform basic daily tasks, known as “brain fog.”

Poor physical health

Not getting enough sleep while scrolling late at night can cause a ripple effect that can have profound longer-term health consequences. Sleep deprivation has been linked to a host of physical health problems, including high blood pressure, heart disease and obesity.

Poor sleep quality is known to negatively impact the hormones that regulate everything from blood sugar levels to appetite.

Depression, stress and anxiety

While research in recent years has not explicitly focused on late-night scrolling, it has suggested a strong link between depression and extended periods of screen time, especially in adolescents.

A 2023 study conducted by the Yale School of Medicine reported that the time more than 5,000 9-10 year olds spent on digital technology was directly linked to the likelihood of developing anxiety and depression within a few years.

Disconnect and reset

While there are many consequences to late-night screen time, there are also many ways to combat the urge to reach for your phone before bed.

Here are some top tips to help you unplug and reset:

Have a nighttime routine

Turning off your devices a few hours before bed can help your brain de-stress and prepare for sleep. Replacing screen time with calming bedtime rituals, such as taking a bath, reading, or doing light exercise, can help your body signal that it’s time for bed.

Use digital detox tools

Ironically, you can actually use your devices to support your sleep routine, using a wide range of apps and features. Features like ‘sleep mode’ can help reduce blue light and block notifications to help your brain de-stress before bed.

There are also a wide range of apps available, such as Headspace or Calm, which you can use to set up better nighttime routines by offering features such as guided meditation sessions to help you relax in the evening.

Reevaluate your sleep environment

Simple changes to your sleep environment can significantly impact the quality of sleep you get. Getting rid of electronic stimuli and light-emitting devices can help eliminate potential distractions and remove the temptation to use your devices late at night.

Optimizing comfort, using blackout curtains and wearing earplugs in bed are other great ways to improve your sleep routine.

Natural sleep aids

Using CBD products is a proven way to support your sleep routine. The calming properties of CBD can support better sleep quality; this can also help indirectly by addressing underlying health issues such as pain or stress.

Essential oils such as lavender and chamomile are also known for their calming properties. Diffusing these oils or applying them topically to the skin (after dilution) can help create a calm environment and promote better sleep quality.

Replacing the blue glow of your laptop or phone for a relaxing bedtime routine is an investment in your overall health. The sleep problems exacerbated by late-night screen time can lead to a vicious cycle, ultimately increasing the risk of serious health problems later in life.

Creating a sleep-conducive environment and using natural sleep aids such as CBD and essential oils can help break this cycle and positively contribute to your overall health.”

Laurence Brown, Director, Brown’s CBD