By Lisa Medalie, PsyD, RPGST, DBSM, and Stori Stefanac, CNA
Technology engagement is stronger than ever, and insomnia is more prevalent than ever. As an insomnia specialist, I’d love to tell everyone that, as the relationship between humans and technology grows, removing blue light before bedtime will fix everything, but we’ve seen that it’s far more complex. In this post, we’ll go beyond the surface-level advice—turn your devices off an hour before bedtime—that everyone has heard by now. Instead, we’ll explore the complexities of:
- What is truly happening between people and technology that disrupts sleep?
- How are advancements in technology and artificial intelligence (AI) impacting sleep?
- How do recommendations differ depending on the situation?
Considering the latest research and what truly matters, it’s essential to help the public understand: Your choices leading up to bedtime are complex. To achieve adequate sleep duration, it’s not enough to simply block blue light or wear a wearable device.
Technology Use Before Bedtime—What Does the Latest Research Suggest?
- Blue light: Studies continue to show that blue light exposure impacts melatonin production—i.e., it can signal to the brain to stop producing the sleepiness signals that support the transition to sleep. However, some studies reveal inconsistencies. For instance, a study published in Sleep Medicine compared melatonin concentrations in saliva in participants reading from a physical book for two hours before bedtime, versus participants reading from a brightly lit tablet. No differences in sleep patterns were found between the groups.
- Active vs. passive screen use: Not all electronics are created equal. Khan et al. (2023) found that while higher overall screen time increased sleep difficulties, active screen use (e.g., smartphones) had a stronger negative impact than passive screen use (e.g., television).
- Screen time detox: There is growing emphasis on taking breaks from cell phone use to improve quality of life. A randomized controlled trial published in 2025 showed that reducing mobile phone use by two hours per day for three weeks not only improved mental health but also enhanced sleep quality.
- Bedtime procrastination: Bedtime procrastination refers to the gap between when someone intends to go to bed and when they actually go to bed. A study published in BMC Psychology in 2024 found that college students with high scores on the Mobile Phone Addiction Tendency Scale were significantly more likely to have high scores on the Bedtime Procrastination Scale.
Where Are We Heading, and How Does AI Play a Role?
In the past several months, there has been an increase in engagement with AI. While AI can be controversial and anxiety-provoking for some, its rise strengthens the relationship between humans and technology.
From my perspective, this relationship will only grow, increasing the need for boundaries and heightening the risk of addiction-like patterns. Marketers and developers prioritizing “engagement” as a success metric have made it extremely challenging for users to turn off devices. Social media, websites, and online shopping platforms embed “stickiness,” making it hard to choose sleep when decision-making is impaired due to sleepiness.
Generative AI, like ChatGPT, compounds this issue. The human-like quality of interactions is supportive, intriguing, and fulfilling—great during the day but problematic at night. Using generative AI close to bedtime can make it much harder to choose sleep.
As a behavioral sleep medicine specialist, I prioritize minimizing blue-light exposure for insomnia patients. However, given where technology engagement is heading, blue light is actually one of my lesser concerns. Instead, I focus on the deeper behavioral principles: the hour before sleep should involve activities that lower arousal and do not signal to the brain to stay awake. Socializing and engagement—whether on social media or generative AI—are just as disruptive as blue light in suppressing melatonin production.
What Changes Really Matter?
- Set realistic screen goals: Rather than aiming to “turn off all devices,” choose goals that feel realistic and achievable. If turning off everything isn’t doable, opt for less engaging options, like watching Seinfeld reruns on TV while turning off your phone, tablet, and laptop. Complete darkness is ideal, but when that’s not realistic, focus on the next best thing.
- Generative AI before bedtime: Minimize engaging interactions before sleep. For couples, we often advise saving “How was your day?” conversations for mealtimes and avoiding emotionally triggering discussions before bedtime. Similarly, engaging with generative AI—while helpful during the day—should be minimized at night. Consider tools like AI-powered bedtime stories or audiobooks, but avoid face-to-screen interactions.
- Wearables: With one in three Americans now using wearables, this trend shows no signs of slowing down. We encourage patients to reflect on their perceived sleep data (e.g., self-reported sleep quality) before reviewing wearable data. Comparing these perspectives with the help of a cognitive behavioral treatment for insomnia (CBT-I) specialist can lead to better results. However, reviewing wearable data without professional guidance can be stressful.
- Relaxing pre-sleep rituals: The key is to remember the “why.” Be intentional in the hour before bed—plan ahead and stay consistent with your routine. Ideally, turn off handheld devices, take a warm bath or shower, read, and listen to soft music. Think of the relaxing environment of a spa and try to replicate it at home—these cues can help lower arousal and signal your brain that it’s time for sleep.