A phone lying face down on a wooden bedside table beside a closed book
Illustrative image

Short answer: screen time and sleep do clash: screen light can keep you alert, and the NHS advice is to keep phones, tablets and computers away in the last hour before bed.[1][2]

Screen time and sleep: what to know

  • Last hour screen-free, and swap it for reading, breathing exercises or quiet music.[1]
  • The reason given: the blue light from screens can make it harder to fall asleep.[1]
  • Don't use devices right before going to bed.[2]
  • If you're still awake after about 20 minutes, get up and do something relaxing rather than scrolling.[1]
  • Charge the phone outside reach if the temptation is strong (general tip, not from the NHS).

When to see a doctor

See a GP if poor sleep has lasted months or makes it hard to cope day to day.[2]

Sources

  1. NHS Every Mind Matters, How to fall asleep faster and sleep better
  2. NHS, Insomnia

Written by the Prife iTeraCare team and last reviewed on 10 October 2026. This is general information, not medical advice, and it does not replace your doctor or physiotherapist. A session is a wellness experience, not a medical treatment.

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