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Here’s why avoiding late-night screen time is a no-brainer for your brain health.

Reviewed by Dietitian Madeline Peck, RDN, CDN

Key Points

• Late-night screen use can delay melatonin release, making it harder to fall asleep.
• Bright screens and stimulating content disrupt sleep, impacting memory and decision-making abilities.
• Create a screen-free hour before bed to improve sleep and support long-term brain health.

Everyday habits can support (or hinder) brain health. While exercising, learning new skills and eating fruits and veggies can all benefit our brains, too much screen time might be hurting them. All too often, we reach for our phones to decompress at the end of the day before our heads hit the pillow, but experts agree that this is a habit worth breaking. We spoke with neurologists to find out how late-night scrolling impacts your brain, plus expert tips for better screen hygiene.

It Can Delay the Release of Melatonin

Your day-to-day schedule may be set by the time on your phone, but your body runs on an internal clock called the circadian rhythm. This internal clock coordinates many physical processes in the body, including hormone regulation. Your circadian rhythm is sensitive to external inputs like light, which is why scrolling after dark can throw it out of sync.

One hormone that could be impacted is melatonin, which is produced by the brain to help us sleep. “Our brains release melatonin in dim light settings, signaling our body that it’s time for bed. Late-night screen use can trick the brain to think that it’s still daytime, delaying the release of melatonin and making falling asleep difficult,” says Joanna Fong-Isariyawongse, MD, FAES, FAAN.

It Could Impact Your Memory

Screen time impacts sleep, which could affect your memory. “While you sleep, your brain is actually working—it takes everything you learned that day and moves it into long-term storage,” says Smita Patel, M.D. “Different sleep stages do different jobs: deep sleep transfers memories from short-term to long-term, and dream sleep helps your brain make sense of emotions and new information. When screen use cuts into that sleep, that memory-filing process gets interrupted,” she explains.

“The evidence connecting screen time directly to long-term memory and learning outcomes in adults is still mixed across studies, but the sleep disruption pathway is well-supported and worth taking seriously on its own,” adds Patel.

It Keeps the Brain Exceedingly Stimulated

Bright light exposure from screens isn’t the only reason that screen time makes it harder to wind down at night. According to Anita Shelgikar, M.D.the content you are consuming is also to blame. Stimulating content, infinite scrolling and personal notifications are designed to keep you glued to your phone, which may lead to sleep procrastination and reduced sleep time. “The American Academy of Sleep Medicine recommends that adults get at least seven hours of sleep per night. For over one-fourth (26%) of U.S. adults, electronic devices are replacing sleep time, thus causing sleep deprivation, even though they may be getting in bed on time,” explains Shelgikar.

Inadequate sleep can lead to changes in brain activity, which can make it difficult to navigate everyday decision-making and problem-solving. The negative impacts of missed sleep add up quickly and have a cascading effect. “Missing one night of sleep can lead to decreased cognitive function, trouble concentrating, headaches and general moodiness. Over time, sleep loss can lead to an increased risk for chronic health conditions, including heart disease, high blood pressure, diabetes and excessive daytime sleepiness,” says Shelgikar.

Healthy Screen Habits

• Turn Screens Off One Hour Before Bed. Experts agree that stepping away from screens is key for an effective wind-down routine. “Establish a screen-free period at least one hour before bedtime. This allows the brain to wind down and release melatonin,” says Fong-Isariyawongse.
• Focus Blocks During the Day. “Instead of grazing on screens all day, batch your screen use into defined windows. Between those blocks, step away for 10 to 20 minutes—go outside, do a simple hands-on task or sit quietly. This gives your brain a reset and can help preserve sustained attention, which gets worn down by constant interruptions,” says Patel.
• Leave Devices Outside the Bedroom. “Even when not actively used, the mere presence of mobile devices at bedtime has been shown to degrade sleep quality,” shares Fong-Isariyawongse. Instead of using your phone for an alarm, invest in an alarm clock. If you must have your phone in the room, turn off notifications and place it away from the bed to avoid disrupting your sleep.

Our Expert Take

Scrolling before bed may feel like it helps you unwind from a long day, but experts agree that late-night screen time may not be good for your brain. When exposure to the bright light of your screen—which can lower melatonin levels—is coupled with stimulating content, it can make it difficult to fall asleep. It may also push back your bedtime, which shortens sleep time and potentially affects your memory. To set yourself up for better sleep and long-term brain health, set some intentional boundaries around screens and avoid using your phone for an hour before bedtime.