Why Avoiding Bright Screens Before Bed Can Help You Sleep Better

One of the biggest things that improved my own sleep routine was reducing screen time before bed. Like a lot of people, I used to scroll on my phone or watch videos right up until the moment I tried to fall asleep. The problem is that our brains don’t always instantly switch from “awake mode” into sleep mode — especially after staring at bright screens for long periods of time.

Research has shown that bright screens, especially phones, tablets, and computers, emit blue light that can interfere with the body’s natural sleep cycle. Blue light affects the production of melatonin, which is the hormone responsible for helping regulate sleep and signaling to the body that it’s time to rest.

During the daytime, blue light exposure is actually helpful because it promotes alertness and helps regulate our circadian rhythm. But late at night, too much bright artificial light can confuse the brain into thinking it’s still daytime. As melatonin production decreases, falling asleep can become more difficult and sleep quality may suffer.

This is why many sleep experts recommend avoiding bright screens for at least:

before trying to sleep.

Personally, I’ve noticed a huge difference when I spend the last hour of the night doing calmer activities instead — things like reading, listening to rain sounds, relaxing with ambient lighting, or simply slowing down mentally before bed.

Scientists have also found that nighttime screen exposure may:

• delay sleep onset

• reduce REM sleep quality

• increase mental stimulation

• contribute to eye strain and fatigue

• make it harder for the brain to fully relax

The content we consume matters too. Fast-paced videos, social media scrolling, notifications, and constant information overload can keep the brain mentally active long after we put the phone down.

That’s one reason why calming nighttime routines can be so important. Relaxing rain ambience, thunderstorms, white noise, and peaceful nighttime atmosphere recordings can help create a softer transition between a busy day and sleep. The steady sound of rain and distant city traffic can help quiet the mind and create a more relaxing environment before bed.

At Urban Windows, a lot of the videos are designed specifically for that purpose — helping create a calming nighttime atmosphere that makes it easier to unwind, relax, and eventually fall asleep naturally.

Honestly, some nights the hardest part is remembering to put the phone down in the first place.