Tech and sleep

If your phone is the last thing you see at night and the first thing you reach for in the morning, your sleep may be paying the price - and that is a fixable pattern.

What it is

Tech and sleep describes the ways devices - phones, tablets, laptops, TVs - can interfere with falling asleep, staying asleep and waking feeling rested. Bright screens can delay your body's natural sleep signals, while stimulating content, endless scrolling and notifications keep your mind alert when it should be winding down. Good sleep is foundational to mental health, so protecting it from tech interference matters more than it might seem.

Signs to notice

• Difficulty falling asleep after using screens close to bedtime.
• Losing track of time scrolling instead of sleeping.
• Waking during the night to check your phone.
• Feeling tired, foggy or irritable despite spending enough hours in bed.
• Anxiety or racing thoughts after late-night news or social media use.
• Reaching for your phone as soon as you wake, before you are properly alert.

What helps

• Set a screen cut-off time, ideally thirty to sixty minutes before bed, to give your mind time to wind down.
• Keep your phone outside the bedroom, or across the room, rather than beside your bed.
• Use a separate alarm clock so you are not tempted to check your phone first thing.
• Dim screens and lower brightness in the evening if you do need to use a device.
• Replace late-night scrolling with a calming wind-down activity, like reading, stretching or quiet music.
• Avoid stimulating or distressing content - news, arguments, work email - close to bedtime.
• Keep a consistent sleep and wake time, which supports your body's natural rhythm alongside reduced screen use.
• Create a calming pre-sleep routine that does not involve a screen, so your body learns to associate it with rest.
• If you use your phone as a nightlight or white noise source, consider a dedicated device instead to reduce temptation.
• Notice how you feel the morning after reduced screen time, which can help motivate the change.

When to reach out for help

If sleep problems persist despite reducing screen use, or if poor sleep is affecting your mood, concentration or daily functioning, it is worth speaking to a professional. A professional can assess whether other factors, like anxiety, stress or a sleep disorder, are contributing.

Getting help in South Africa

Cleared Mind's EAP counsellors can help you address sleep difficulties and the habits that affect them. SADAG's Mental Health Line (011 234 4837) is available for further support and guidance.