Sleep vs. Screens: How Late-Night Scrolling Hurts Your Rest

We’ve all been there. You’re in bed, the lights are out, and you tell yourself you’ll just check your phone for a few minutes. Maybe it starts with one video or one text, but then another pops up. Before you know it, an hour has passed, and you’re still scrolling. It feels harmless in the moment, but those late-night screen sessions are stealing something important: your sleep.

Sleep is not just rest; it’s fuel. It’s the time when your brain organizes memories, when your body recovers from the day, and when your emotions settle. Without enough of it, even the smallest things like a tough test or a busy schedule feel impossible.

Research shows that teens who use phones late at night are more likely to experience irregular sleep, trouble waking up, and daytime fatigue. That blue light from screens tricks your brain into thinking it’s still daytime, which means your natural “sleep hormone,” melatonin, doesn’t kick in like it should. Add in nonstop notifications or the temptation to keep scrolling, and suddenly your body misses out on the deep sleep it needs.

And lack of sleep has a ripple effect. It lowers your focus in class, makes you feel more irritable, and can even increase stress and anxiety. Over time, poor sleep can weaken your immune system and leave you drained before the day even starts.

This is where Unplug 60 makes a difference. By stepping away from screens for just one hour, especially before bed, you give your body and mind a chance to prepare for rest. That hour can be filled with reading, journaling, stretching, or simply lying back and thinking through the day. It’s not wasted time; it’s an investment in tomorrow.

So the next time you think about one more scroll, remember: every hour you trade at night is an hour you lose tomorrow. Choosing to unplug could be the simplest way to wake up feeling more like yourself again.

Tips for Better Sleep

• Put your phone down at least one hour before bed.

• Use Unplug 60 at night to help your body wind down.

• Replace scrolling with reading, journaling, or stretching.

• Keep your phone out of reach when you go to bed.

• Set a consistent bedtime routine to train your body for rest.

About the Author

Cadence "Cady" Cardwell is a sophomore at Barbers Hill High School and a leader in the Unplug60 movement.