How Long Should You Avoid Screen Time Before Bed?
You’ve probably heard the usual advice: “Turn off screens an hour or two before bed.”
And yes—blue light is part of the problem. Blue wavelengths suppress melatonin production. That’s not debatable. It tricks your brain into thinking it’s still daylight, so your body doesn’t get the signal to start winding down.
But here’s the thing…
That’s just scratching the surface.
The real reason you should avoid screen time before bed goes way beyond blue light. Especially if you’re scrolling through social media or binge-watching a new show.
Screens don’t just light up your eyes—they light up your brain.
Social media isn’t just stimulating… it’s stressful.
Every post, every headline, every video—it’s all injecting new ideas, emotions, and stimuli into your brain. And when that happens, you get a little spike of stress hormones.
Cortisol. Adrenaline. Dopamine.
These chemicals keep you alert. That’s their job. They’re meant to help you navigate high-stakes environments—like combat, or public speaking, or anything your brain perceives as exciting or risky.
Now imagine you’re lying in bed, trying to relax, while your brain is still running hot because you just read a political rant… or watched a heated debate… or saw someone doing something that made you feel inadequate.
Sound like a recipe for deep, restorative sleep?
Didn’t think so.
The closer you get to bedtime, the calmer your world needs to be.
If you want to sleep well, you have to respect the transition.
Sleep doesn’t work like a light switch. It’s a dimmer. You need to ease into it.
That means slowing your thoughts down. Getting out of “problem-solving” mode. Shifting from high stimulation to low stimulation.
So instead of watching some shocking documentary or scrolling Instagram until your eyes glaze over, do what I recommend to my patients:
- Rewatch a movie you’ve already seen.
- Listen to an audiobook with a calm narrator.
- Do a boring chore.
- Take a bath.
- Journal.
Let your brain breathe.
So how long before bed should you ditch the screen?
Here’s my honest answer:
As far away from bedtime as you can.
If you’re aiming for optimal sleep—not just some sleep—you want to avoid screens for a solid 2–3 hours before bed.
But more important than the time itself is what kind of stimulation you’re exposing yourself to. Some people can get away with 90 minutes of low-stimulation content. Others need a full evening of analog life.
You’ll know it’s working when your sleep improves.
You fall asleep faster.
You stay asleep longer.
You wake up feeling like a human instead of a zombie.
That’s the goal.
And if you need a little help along the way, that’s what I designed Sleep Remedy for—to support your body’s natural sleep rhythm with ingredients that calm the brain and lower nighttime stress.
Because when cortisol is high, melatonin is low.
And when melatonin is low, sleep doesn’t stand a chance.
Ready to give your brain a break?
Try unplugging an hour earlier tonight—and if your sleep still needs support, Sleep Remedy has your back.
Sleep Remedy
CAPSULES
Doc Parsley’s Sleep Remedy is a natural sleep aid, formulated with a blend of calming nutrients to help you fall asleep faster and improve your sleep quality. Doctor-developed and recommended, it’s non-habit forming and safe for daily use.