Blue Light Bums

After a long day, there is nothing I cherish more than phone-in-bed time. Instead of getting those extra minutes of sleep I so desperately need, I scroll TikTok, Instagram reels, and, occasionally, YouTube. The habit of scrolling through social media, watching videos, or texting friends right before sleeping has become common, but may not be the best option when winding down for the night. Using a phone before bed leads to worse sleep quality and poor mental health.

One of the most significant drawbacks of using a phone before bedtime is its effect on sleep quality. According to sleepfoundation.org, smartphones emit blue light, which tricks the brain into thinking it’s daytime, halting the production of melatonin, which is a hormone that helps the body fall asleep. As the sun goes down, melatonin is slowly released, letting the body know it’s time for bed. Darkness is melatonin’s cue, and blue-light disrupts it, which then disrupts sleep cycle. As stated by kidshealth.org, “teens are more sensitive to the effects of blue light than adults are,” meaning middle and high school students are more vulnerable to the adverse effects of blue-light near bedtime.

“I don’t use my phone before bed all of the time, but I do most nights,” Jeremiah Willis, 9, commented. Even though phone usage may not be consistent every night, studies show that blue light clearly disrupts sleep, and teenagers are even more at risk.

Another downside of nighttime phone use is its impact on mental health. Scrolling through social media can lead to overthinking, stress, and even anxiety. Engaging with stimulating content, such as intense news or dramatic videos, can make it harder to relax and wind down, per Cleveland Clinic. The lack of mental relaxation before bed can contribute to restless nights and a vicious cycle of stress and fatigue. Over time, this can lead to more serious mental health issues like chronic anxiety or depression.

However, some argue that using a phone before bedtime can have positive aspects, too. For example, listening to calming music, using meditation apps, or chatting with a friend could provide a sense of comfort and relaxation before sleep. These tools may help mitigate some of the harmful effects of phone use at night. While these points are valid, they rely heavily on intentional and limited usage, which many people struggle to maintain. The temptation to keep scrolling or engage in other stimulating activities often overrides the initial intent of relaxation.

“I usually use Spotify before going to sleep,” Jeremiah Willis, 9, said. Although Spotify can be used for white noise or relaxation, easy distractions, such as making new playlists or listening to music recommendations, may thwart the purpose of relaxation.

While there may be some perceived benefits to using a phone before bed, the negative effects on sleep quality and mental health outweigh the positives. The disruption caused by blue light, the potential for heightened stress and anxiety, and the addictive nature of digital devices make it essential to establish healthier nighttime routines. By limiting phone use before bedtime, individuals can enjoy better sleep and overall well-being, ultimately leading to a more balanced and fulfilling lifestyle.