The digital age has brought an unprecedented increase in screen time across the globe. We are constantly exposed to screens from a variety of devices—smartphones, laptops, tablets, and televisions—which all emit blue light. Blue light, while essential for daytime alertness, disrupts the body’s production of melatonin, the hormone responsible for regulating the sleep-wake cycle. This disruption, often referred to as screen-induced insomnia, can prevent people from falling asleep quickly, affect the quality of their sleep, and even cause long-term health consequences like anxiety, depression, and weakened immune systems.

The problem becomes even more prevalent when screen time extends into the evening and late at night. Whether scrolling through social media, binge-watching shows, or responding to emails, individuals may unknowingly interfere with their natural circadian rhythms. As a result, many people face difficulty falling asleep, staying asleep, or experiencing deep, restorative sleep.

Despite the knowledge of these impacts, many people struggle with understanding why they can’t sleep after a long day of screen usage. A potential solution that is often overlooked is keeping a sleep journal. A sleep journal is an effective tool that can help individuals track their screen habits and sleep patterns to identify what’s interfering with their rest. By tracking both screen use and sleep behaviors, individuals can pinpoint specific factors contributing to poor sleep and implement targeted strategies to improve it.

In this essay, we will explore why a sleep journal might be the secret to restoring your sleep after excessive screen time. Through consistent journaling, individuals can gain insights into how their habits affect their rest, discover patterns, and make informed changes to improve their sleep quality.

The Science Behind Screen Time and Sleep Disruption

Before diving into the benefits of a sleep journal, it is important to understand how screen time affects sleep on a physiological level.

The Impact of Blue Light on Sleep

Blue light is a short-wavelength light that is emitted by most digital screens. Unlike longer-wavelength light, blue light is particularly effective at suppressing melatonin, the hormone responsible for regulating sleep. This suppression of melatonin results in difficulty falling asleep and can delay the sleep-wake cycle. Research has shown that blue light exposure in the evening decreases melatonin levels by 22% or more, making it more difficult to fall asleep at the desired time (Czeisler et al., 2011). Since melatonin plays a crucial role in signaling the body that it’s time for sleep, its suppression leads to misaligned circadian rhythms, which can result in poor sleep quality.

Disruption of Circadian Rhythms

The circadian rhythm, often referred to as the body’s internal clock, regulates when we feel alert and when we feel sleepy. This rhythm follows a roughly 24-hour cycle, with light playing a major role in signaling the body when to wake up and when to prepare for sleep. Exposure to artificial light—especially blue light emitted from screens—interrupts this natural rhythm by tricking the body into thinking it’s still daytime. As a result, the body’s internal clock is delayed, causing sleep to be pushed later in the evening. Over time, this can lead to chronic sleep deprivation, which has wide-ranging effects on mental health, cognitive function, and physical well-being.

The Domino Effect on Physical and Mental Health

The consequences of disrupted sleep extend far beyond feeling tired the next morning. Chronic poor sleep can lead to a range of health problems, including a weakened immune system, impaired cognitive performance, and increased stress. The disruption of circadian rhythms also affects mood regulation, making individuals more susceptible to anxiety, depression, and emotional instability. The more frequently sleep is disrupted due to screen time, the more pronounced these effects become, and over time, it may become harder to break the cycle of poor sleep.

The Role of a Sleep Journal in Identifying Sleep Disruptions

A sleep journal is an effective tool for individuals who are struggling to understand the connection between their screen time and sleep issues. It serves as a self-reflective log where individuals track their daily habits and sleep patterns, providing valuable insights into how their lifestyle is impacting their rest.

What is a Sleep Journal?

A sleep journal is a simple and effective tool that records details about your sleep and the factors that may be influencing it. This includes logging the time you go to bed, the time you wake up, how many times you wake up during the night, and how rested you feel in the morning. Additionally, a sleep journal includes noting behaviors or habits that may influence sleep, such as screen use, physical activity, diet, caffeine consumption, and emotional states. By documenting these habits on a daily basis, individuals can spot patterns and correlations between their actions and sleep quality.

Tracking Screen Time and Sleep Patterns

One of the primary functions of a sleep journal is to help individuals track their screen time and how it correlates with their sleep patterns. For example, by noting how much screen time was spent in the hours leading up to bed, individuals can identify if late-night screen usage contributes to difficulties falling asleep. Tracking screen use along with sleep patterns for a few weeks allows for a clearer picture of how different behaviors impact sleep. A journal entry might look something like this:

  • Screen Time Log: 8:00 PM – 9:30 PM: Watched TV show
  • Sleep Log: 10:30 PM: Went to bed, but couldn’t fall asleep until 12:00 AM

By recognizing this pattern, it becomes easier to see the cause-and-effect relationship between screen time and difficulty falling asleep.

Identifying Specific Habits that Impact Sleep

In addition to tracking screen time, the sleep journal can help individuals identify other habits that might be affecting sleep, such as caffeine consumption, late-night snacking, exercise, or emotional stress. For example, if an individual notices that they consistently sleep better on nights when they avoid caffeine in the afternoon, this can be a key piece of information to inform their sleep improvement plan. The journal can help individuals connect the dots between their daily habits and sleep outcomes.

Benefits of Keeping a Sleep Journal

Tracking your screen habits and sleep patterns in a journal can be highly beneficial for restoring sleep after excessive screen time. A sleep journal provides a sense of control and awareness, allowing individuals to take actionable steps toward improving their rest.

Awareness and Self-Reflection

A major benefit of keeping a sleep journal is that it enhances awareness. Many individuals are unaware of how their screen habits affect their sleep until they start tracking them. The simple act of writing down screen usage and sleep behaviors can reveal patterns and create an opportunity for self-reflection. This awareness is the first step in changing behaviors that are contributing to poor sleep.

Understanding the Timing of Screen Use

By journaling consistently, individuals can better understand the timing of their screen use. For example, they may notice that using their phone within an hour of bedtime leads to poor sleep, while avoiding screens after dinner results in faster sleep onset. This information is crucial in making conscious decisions about when to turn off screens in the evening.

Tracking Sleep Improvements Over Time

A sleep journal not only helps individuals track their sleep but also enables them to measure progress. By journaling for a few weeks, they can compare sleep patterns before and after making adjustments to screen time or other sleep-related behaviors. If changes such as reducing screen time or establishing a digital curfew result in better sleep, this data will be clearly evident in the journal, providing motivation to continue making improvements.

Personalizing Sleep Solutions

Everyone’s sleep needs are different, and a sleep journal allows for personalized solutions. For some, reducing screen time might be the key to better sleep, while for others, adding a calming bedtime routine may be more effective. The journal allows individuals to experiment with different strategies and track their results, ultimately identifying the most effective combination of habits that work for their specific needs.

Strategies for Improving Sleep After Tracking Screen Time

Once individuals have tracked their screen time and sleep patterns, they can implement strategies to improve their rest. The sleep journal serves as a tool for testing different approaches and identifying what works best.

Implementing a Digital Curfew

A digital curfew involves setting a specific time in the evening when all screen usage is stopped. The journal can help individuals identify an ideal time to cut off screens—whether that’s one hour or two hours before bed. Once this curfew is established, individuals can track how this change affects their sleep. Many people report falling asleep more easily and experiencing better-quality rest when they stop using screens an hour before bed.

Creating a Relaxing Pre-Sleep Routine

A pre-sleep routine helps signal to the body that it’s time to wind down. After tracking their sleep journal, individuals may discover which activities help them relax before bed, such as reading a book, practicing meditation, or taking a warm bath. By creating a consistent pre-sleep routine and tracking it in the journal, individuals can strengthen their sleep cues and fall asleep more easily.

Incorporating Sleep Hygiene Practices

Sleep hygiene involves creating an environment that is conducive to sleep. This includes factors like room temperature, lighting, and noise levels. Through the journal, individuals can identify aspects of their environment that may be hindering their sleep, such as a bright bedroom or a noisy neighborhood. They can then make changes, such as using blackout curtains or wearing earplugs, to create a more sleep-friendly environment.

Mindfulness and Stress Reduction

Stress is a common barrier to restful sleep, and mindfulness techniques can help reduce anxiety before bed. Individuals can use their journal to track their emotional states and experiment with relaxation techniques, such as deep breathing exercises or progressive muscle relaxation. By noting which practices help calm the mind, individuals can incorporate these into their evening routine.

The Long-Term Benefits of Using a Sleep Journal

A sleep journal can provide long-lasting benefits, making it a valuable tool for anyone struggling with sleep disruptions due to excessive screen time.

Better Sleep Quality and Quantity

By consistently tracking and adjusting habits, individuals can experience significant improvements in both the quality and quantity of their sleep. With better sleep, people feel more rested, energized, and alert during the day, leading to improved productivity and mental clarity.

Increased Awareness of Technology’s Impact on Sleep

Over time, a sleep journal allows individuals to develop a deeper understanding of how their use of technology affects their sleep. This awareness fosters healthier habits and encourages people to be more mindful of their screen time, ultimately leading to better long-term sleep hygiene.

A Holistic Approach to Sleep Improvement

A sleep journal encourages a holistic approach to improving sleep, addressing not only screen time but other factors like diet, exercise, and stress management. This comprehensive tracking leads to a well-rounded sleep improvement plan, addressing all contributing factors.

Conclusion

A sleep journal is a powerful tool for restoring sleep after excessive screen time. By tracking screen habits and sleep patterns, individuals can gain valuable insights into the specific habits and behaviors that are disrupting their sleep. With this knowledge, they can take actionable steps to improve their rest, such as setting a digital curfew, incorporating relaxation techniques, and creating a better sleep environment. Ultimately, a sleep journal empowers individuals to take control of their sleep, leading to improved physical, mental, and emotional health.

SOURCES

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HISTORY

Current Version
February, 01, 2025

Written By
BARIRA MEHMOOD