Sleep, Screens, and Sanity

Written by Davinia Marie Muscat

A vibrant, slightly animated color pencil sketch in a neutral palette, depicting a female

Screens have quietly become part of most people’s bedtime routine – a last scroll, one more episode, a few more messages. Yet late-night screen time is strongly linked with poorer sleep, more tiredness, and higher levels of anxiety and low mood, especially when devices are used right before bed.

What screens are doing to your sleep

Your brain uses light as a guide to know when to stay alert and when to wind down. Bright screens and blue light in the evening can confuse that internal clock, delaying the natural release of melatonin (the hormone that helps you feel sleepy) and making it harder to fall asleep or sleep deeply.

It is not only the light. Fast-paced content, games, news, and emotional posts can keep your nervous system switched on. This “always on” state is connected with higher rates of insomnia, shorter sleep, and more anxiety and low mood.

Two questions to honestly ask yourself

Try checking in with these two questions for a few nights in a row:

1. Is my phone the last thing I see before bed?

If the last thing you do is scroll, reply, or watch, you may be teaching your brain to associate bed with stimulation rather than rest. Studies suggest that even one hour of screen time at bedtime raises the risk of insomnia and cuts into total sleep time.

2. Do I feel rested when I wake up?

If you wake up feeling heavy, groggy, or rely on multiple alarms and caffeine to get going, your sleep probably isn’t as restorative as it could be. Research links poor sleep quality with daytime fatigue, concentration problems, and higher levels of anxiety and depression.

If your honest answers are “yes, my phone is the last thing I see” and “no, I don’t feel rested”, your nighttime screen habits are a powerful place to experiment.

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What can you do?

Try a 30‑minute “wind‑down zone”

You do not have to aim for perfection or remove all devices from your life. Instead, try a small, realistic change and see how your body responds.

Step 1 – Choose your wind‑down time

Pick a time around 30 minutes before you want to be asleep. From that moment, consider it a no-screen zone: no phones, tablets, laptops, TV, or gaming until morning.

Step 2 – Tidy up your sleep space

Charge your phone outside the bedroom if you can, or at least away from your bed.

Dim harsh lights and create a calmer, cosier feeling in your room.

If you share a space, agree on a “screens off” time together so everyone is on board.

Step 3 – Pick calming replacements

Use your 30 minutes for gentle, non-screen activities such as:

Reading a physical book, magazine, or printed article.

Gentle stretching, breathing exercises, or a short meditation.

Writing a few lines about your day, a gratitude list, or a plan for tomorrow on paper.

Listening to soft music or a relaxing audio track with the screen turned off and the device placed away from your bed.

Try this for at least 5–7 nights. Notice:

Is it easier to fall asleep?

Do you wake feeling a little clearer or less heavy?

Does your mood during the day shift, even slightly?

Small changes, done consistently, can make a surprising difference.

When it might be time for extra support?

It can be helpful to look for more guidance if:

You regularly stay up much later than you intend because of screens and feel unable to change it.

Your sleep problems are ongoing and affecting your school, work, or relationships.

You are often feeling low, worried, or “wired and tired” and using screens to escape these feelings.

You do not have to manage this alone.

How we can support you

Did you know we offer training and reflective workshops on online wellbeing, plus sessions on today’s online risks and dangers? For schools, youth groups, organisations, or even professionals, contact us to book.

If you ever find yourself in a risky or distressing situation online, or you are worried about someone else, you can call Supportline 179, Malta’s free 24/7 helpline, for support and guidance.