In a world where screens follow us from morning to night, the impact on our sleep has become a pressing health issue. Sleep, essential for physical and mental well-being, is increasingly sacrificed to extra minutes—or hours—spent scrolling on smartphones, tablets, or computers.

In The Hidden Effects of Screens on Sleep, Léwis Verdun explores the invisible consequences of our nighttime digital habits.
Published by Five Minutes, in the Body & Mind collection, this concise book relies on recent studies (2024–2025) to explain how blue light, cognitive stimulation, and late-night notifications disrupt our biological clock.

This article expands on a key idea from the book: How can we build healthy digital habits to restore truly restful sleep?

Blue Light and Your Body Clock: A Dangerous Disruption

Our sleep is regulated by the circadian rhythm, which is heavily influenced by light. But the blue light from screens interferes with this natural process by suppressing melatonin—the hormone that signals the body to rest.

Key data from the book:

  • One hour of screen time before bed reduces total sleep time by an average of 24 minutes

  • Blue light exposure between 9 PM and midnight disrupts deep and REM sleep

  • “Night mode” or orange filters are not enough, especially for teens and children

The result? Lighter, fragmented, and less restorative sleep—leading to fatigue, irritability, memory issues, and lowered immunity.

Teens and Young Adults: The Most Vulnerable

The book pays close attention to adolescents, whose internal clocks are already naturally delayed. Screens intensify this misalignment:

  • 87% of teens use phones in bed

  • Digital multitasking (texts, videos, games) increases the risk of chronic sleep disorders by 36%

  • There’s a clear link between nighttime screen use and increased depression symptoms in youth

Endless scrolling, emotionally charged content, and FOMO create a state of constant arousal that delays rest. But teenage brains need more sleep than any other age group.

Fatigue You Can’t See—but Can Feel

The author highlights a dangerous paradox: we normalize poor sleep without realizing its long-term cost. The effects are cumulative:

  • Reduced cognitive performance (focus, memory, creativity)

  • Emotional instability and stress sensitivity

  • Weakened immune response and metabolic slowdown

  • Increased long-term risk of hypertension and diabetes

And no—you can’t “catch up” on lost sleep over the weekend.

Good Habits to Protect Your Sleep

The book offers practical, science-backed strategies:

  1. Turn off screens at least 60 minutes before bedtime

  2. Use “Do Not Disturb” modes or disable notifications

  3. Establish a calming bedtime routine (reading, breathing, dim lights)

  4. Keep phones out of the bedroom

  5. Expose yourself to natural light in the morning to reset your circadian rhythm

These tips are especially critical for parents and teens. Protecting children’s sleep means protecting their brain development, mood, and school performance.

Toward a Conscious Digital Lifestyle

The Hidden Effects of Screens on Sleep doesn’t call for rejecting technology—but for using it wisely. Even small adjustments can transform your nights—and your days.

Thanks to a clear and accessible style, the book is ideal for parents, health professionals, or anyone seeking better sleep and balance.

Discover The Hidden Effects of Screens on Sleep now on the Five Minutes website!