{"id":46241,"date":"2025-04-01T09:56:28","date_gmt":"2025-04-01T01:56:28","guid":{"rendered":"https:\/\/www.columbiaasia.com\/malaysia\/?post_type=health-article&#038;p=46241"},"modified":"2025-05-20T14:17:38","modified_gmt":"2025-05-20T06:17:38","slug":"how-screen-time-disrupts-your-sleep-time","status":"publish","type":"health-article","link":"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/how-screen-time-disrupts-your-sleep-time\/","title":{"rendered":"How Screen Time Disrupts Your Sleep Time"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"46241\" class=\"elementor elementor-46241\">\n\t\t\t\t<div class=\"elementor-element elementor-element-08f8b94 e-con-full e-flex e-con e-parent\" data-id=\"08f8b94\" data-element_type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-df6ff04 elementor-widget elementor-widget-text-editor\" data-id=\"df6ff04\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.23.0 - 15-07-2024 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<p>We\u2019ve all been there: scrolling through social media late at night or binge-watching shows, only to find ourselves struggling to fall asleep afterward. But what if that late-night screen time is more than just a harmless habit? It could be the reason you&#8217;re tossing and turning at night. As screen time becomes a bigger part of our daily lives, its impact on sleep is something we can\u2019t overlook. To shed some light on the matter (pun intended), let\u2019s look at some eye-opening insights and practical tips to help you reclaim your sleep. <a href=\"https:\/\/www.columbiaasia.com\/malaysia\/hospitals\/setapak\/\" target=\"_blank\" rel=\"noopener\">Columbia Asia Hospital \u2013 Setapak<\/a> Consultant Internal Medicine Physician and Neurologist, <a href=\"https:\/\/www.columbiaasia.com\/malaysia\/doctors\/dr-tan-wee-yong\/\" target=\"_blank\" rel=\"noopener\">Dr. Tan Wee Yong<\/a>, answers questions on how screen time is affecting our rest and what we can do about it:<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-08d14db elementor-widget elementor-widget-spacer\" data-id=\"08d14db\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.23.0 - 15-07-2024 *\/\n.elementor-column .elementor-spacer-inner{height:var(--spacer-size)}.e-con{--container-widget-width:100%}.e-con-inner>.elementor-widget-spacer,.e-con>.elementor-widget-spacer{width:var(--container-widget-width,var(--spacer-size));--align-self:var(--container-widget-align-self,initial);--flex-shrink:0}.e-con-inner>.elementor-widget-spacer>.elementor-widget-container,.e-con>.elementor-widget-spacer>.elementor-widget-container{height:100%;width:100%}.e-con-inner>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer,.e-con>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer{height:100%}.e-con-inner>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer>.elementor-spacer-inner,.e-con>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer>.elementor-spacer-inner{height:var(--container-widget-height,var(--spacer-size))}.e-con-inner>.elementor-widget-spacer.elementor-widget-empty,.e-con>.elementor-widget-spacer.elementor-widget-empty{position:relative;min-height:22px;min-width:22px}.e-con-inner>.elementor-widget-spacer.elementor-widget-empty .elementor-widget-empty-icon,.e-con>.elementor-widget-spacer.elementor-widget-empty .elementor-widget-empty-icon{position:absolute;top:0;bottom:0;left:0;right:0;margin:auto;padding:0;width:22px;height:22px}<\/style>\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d5e31a0 elementor-widget elementor-widget-heading\" data-id=\"d5e31a0\" data-element_type=\"widget\" id=\"subtopic01\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.23.0 - 15-07-2024 *\/\n.elementor-heading-title{padding:0;margin:0;line-height:1}.elementor-widget-heading .elementor-heading-title[class*=elementor-size-]>a{color:inherit;font-size:inherit;line-height:inherit}.elementor-widget-heading .elementor-heading-title.elementor-size-small{font-size:15px}.elementor-widget-heading .elementor-heading-title.elementor-size-medium{font-size:19px}.elementor-widget-heading .elementor-heading-title.elementor-size-large{font-size:29px}.elementor-widget-heading .elementor-heading-title.elementor-size-xl{font-size:39px}.elementor-widget-heading .elementor-heading-title.elementor-size-xxl{font-size:59px}<\/style><h3 class=\"elementor-heading-title elementor-size-default\">How has the rise of digital devices usage contributed to sleep disorders?<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-896a7ca elementor-widget elementor-widget-text-editor\" data-id=\"896a7ca\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>\u201cThe convenience of smartphones, tablets, and computers keeps us connected at all hours, but it also disrupts our natural sleep patterns. Many people use their devices late into the night, whether to scroll through social media, respond to emails, or watch videos. This habit interferes with our ability to fall and stay asleep, leading to conditions such as insomnia, delayed sleep phase syndrome, and poor sleep quality.\u201d<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-62687c7 elementor-widget elementor-widget-spacer\" data-id=\"62687c7\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-941618f elementor-widget elementor-widget-image\" data-id=\"941618f\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.23.0 - 15-07-2024 *\/\n.elementor-widget-image{text-align:center}.elementor-widget-image a{display:inline-block}.elementor-widget-image a img[src$=\".svg\"]{width:48px}.elementor-widget-image img{vertical-align:middle;display:inline-block}<\/style>\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"2000\" height=\"1000\" src=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2025\/05\/a52-1.jpg\" class=\"attachment-full size-full wp-image-46243\" alt=\"\" srcset=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2025\/05\/a52-1.jpg 2000w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2025\/05\/a52-1-300x150.jpg 300w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2025\/05\/a52-1-1024x512.jpg 1024w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2025\/05\/a52-1-768x384.jpg 768w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2025\/05\/a52-1-1536x768.jpg 1536w\" sizes=\"(max-width: 2000px) 100vw, 2000px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0b9563f elementor-widget elementor-widget-spacer\" data-id=\"0b9563f\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fb3bb8c elementor-widget elementor-widget-heading\" data-id=\"fb3bb8c\" data-element_type=\"widget\" id=\"subtopic02\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">How does light from screens affect our sleep?<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8052b2e elementor-widget elementor-widget-text-editor\" data-id=\"8052b2e\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>\u201cOne of the biggest culprits behind screen-related sleep disorders is the blue light emitted by digital screens. Blue light affects the body&#8217;s production of melatonin, a hormone that regulates sleep. Normally, melatonin levels rise in the evening, signalling to our bodies that it is time to rest. However, exposure to blue light at night suppresses melatonin production, tricking the brain into staying awake. This results in difficulty falling asleep, frequent nighttime awakenings, and overall poorer sleep quality.\u201d<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d124d35 elementor-widget elementor-widget-spacer\" data-id=\"d124d35\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-11de288 elementor-widget elementor-widget-heading\" data-id=\"11de288\" data-element_type=\"widget\" id=\"subtopic03\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">What impact does poor sleep have on overall health or productivity?<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a95c70d elementor-widget elementor-widget-text-editor\" data-id=\"a95c70d\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>\u201cSleep is essential for brain function, memory consolidation, and overall health. Chronic sleep deprivation can lead to a decline in cognitive performance, affecting focus, decision-making, and problem-solving abilities. Poor sleep also impacts physical health, increasing the risk of high blood pressure, diabetes, obesity, and weakened immunity. In the workplace, sleep-deprived individuals may struggle with productivity, increased errors, and even workplace accidents.<\/p><p>\u201cFor children and adolescents, the effects are even more pronounced. Studies have shown that poor sleep can affect learning ability, memory retention, emotional regulation, and even behavioural and physical development.\u201d<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e2614eb elementor-widget elementor-widget-spacer\" data-id=\"e2614eb\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-aa6923c elementor-widget elementor-widget-image\" data-id=\"aa6923c\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"2000\" height=\"1000\" src=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2025\/05\/a53-1.jpg\" class=\"attachment-full size-full wp-image-46244\" alt=\"\" srcset=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2025\/05\/a53-1.jpg 2000w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2025\/05\/a53-1-300x150.jpg 300w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2025\/05\/a53-1-1024x512.jpg 1024w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2025\/05\/a53-1-768x384.jpg 768w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2025\/05\/a53-1-1536x768.jpg 1536w\" sizes=\"(max-width: 2000px) 100vw, 2000px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a596c9d elementor-widget elementor-widget-spacer\" data-id=\"a596c9d\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d5667fb elementor-widget elementor-widget-heading\" data-id=\"d5667fb\" data-element_type=\"widget\" id=\"subtopic04\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Are children more vulnerable to screen-induced sleep disorders?<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-963c81b elementor-widget elementor-widget-text-editor\" data-id=\"963c81b\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>\u201cYes, children are particularly vulnerable. Their developing brains and bodies require sufficient rest, but excessive screen time, especially before bedtime, interferes with their natural sleep cycle. Children who use screens excessively at night often experience delayed bedtimes, shorter sleep durations, and increased daytime fatigue. This can affect their academic performance, mood, and overall well-being.\u201d<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ad44558 elementor-widget elementor-widget-spacer\" data-id=\"ad44558\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-537c6ad elementor-widget elementor-widget-heading\" data-id=\"537c6ad\" data-element_type=\"widget\" id=\"subtopic05\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">What can parents do to manage their children\u2019s screen time?<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9a1410c elementor-widget elementor-widget-text-editor\" data-id=\"9a1410c\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>\u201cTo manage children\u2019s screen time, parents can start by setting screen curfews, ensuring that devices are put away at least one hour before bedtime. This helps signal to the body that it\u2019s time to wind down. Creating a screen-free bedroom is another effective strategy\u2014keeping TVs, tablets, and smartphones out of the room encourages a healthier sleep environment. In addition, fostering relaxing bedtime routines such as reading a book, practicing mindfulness, or listening to calming music can help children wind down naturally before bed. Parents can also take advantage of night mode features on devices, which reduce blue light exposure and help reduce melatonin disruption. Activating these features in the evening can help.\u201d<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2d440dc elementor-widget elementor-widget-spacer\" data-id=\"2d440dc\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ba67ec1 elementor-widget elementor-widget-image\" data-id=\"ba67ec1\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"2000\" height=\"1000\" src=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2025\/05\/a54-1.jpg\" class=\"attachment-full size-full wp-image-46245\" alt=\"\" srcset=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2025\/05\/a54-1.jpg 2000w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2025\/05\/a54-1-300x150.jpg 300w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2025\/05\/a54-1-1024x512.jpg 1024w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2025\/05\/a54-1-768x384.jpg 768w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2025\/05\/a54-1-1536x768.jpg 1536w\" sizes=\"(max-width: 2000px) 100vw, 2000px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3280754 elementor-widget elementor-widget-spacer\" data-id=\"3280754\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-483c6d8 elementor-widget elementor-widget-heading\" data-id=\"483c6d8\" data-element_type=\"widget\" id=\"subtopic06\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">What are the treatment options for sleep disorders linked to digital devices usage?<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7887a60 elementor-widget elementor-widget-text-editor\" data-id=\"7887a60\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>\u201cFor individuals experiencing sleep disturbances due to excessive screen time, treatment often involves:<\/p><ol><li><strong>Cognitive Behavioural Therapy for Insomnia (CBT-I)<\/strong> \u2013 A structured, evidence-based approach that helps change negative sleep behaviours and thoughts.<\/li><li><strong>Melatonin Supplements<\/strong> \u2013 In some cases, short-term melatonin use may help reset the sleep cycle, but this should be guided by a doctor.<\/li><li><strong>Sleep Hygiene Improvements<\/strong> \u2013 Adopting better sleep habits, such as maintaining a consistent sleep schedule and creating a dark, cool sleeping environment, can improve sleep quality.<\/li><li><strong>In severe cases,<\/strong> medication such as a light sedative may be required.\u201d<\/li><\/ol>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e450a5a elementor-widget elementor-widget-spacer\" data-id=\"e450a5a\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2d06536 elementor-widget elementor-widget-heading\" data-id=\"2d06536\" data-element_type=\"widget\" id=\"subtopic07\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">How to balance screen time usage and proper sleep?<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fc6b6a6 elementor-widget elementor-widget-text-editor\" data-id=\"fc6b6a6\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>\u201cIn today\u2019s digital world, completely eliminating screen time may not be realistic, but there are steps we can take to minimize its negative effects. One effective approach is to use blue light filters or night mode settings on devices, which help reduce blue light exposure and its impact on sleep. Additionally, following the 20-20-20 rule\u2014taking a 20-second break every 20 minutes to look at something 20 feet away\u2014can reduce eye strain and screen fatigue. Scheduling tech-free time, especially before bed, allows the body to naturally wind down, signalling that it&#8217;s time to rest. Finally, prioritizing sleep as an essential part of health, just like exercise and nutrition, is key. This means switching off all gadgets at least two hours<\/p><p>before bedtime and establishing a calming, screen-free bedtime ritual, such as reading a book or practicing meditation, to help prepare for a restful night. Prioritizing good sleep hygiene will lead to better health, sharper cognition, and improved daily performance in both adults and children.\u201d<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f4deba4 elementor-widget elementor-widget-spacer\" data-id=\"f4deba4\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b2d3c17 elementor-widget elementor-widget-heading\" data-id=\"b2d3c17\" data-element_type=\"widget\" id=\"subtopic08\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Conclusion<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-91781ba elementor-widget elementor-widget-text-editor\" data-id=\"91781ba\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>As discussed by Dr. Tan, while digital devices have revolutionized the way we live and work, they should not come at the expense of our sleep. By being mindful of screen time, particularly before bed, we can protect our sleep quality and overall well-being. A few small adjustments can lead to better sleep, sharper focus, and a more energized day. So, why not take charge of your nights now? Your mind and body will thank you for it tomorrow.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3b86143 elementor-widget elementor-widget-spacer\" data-id=\"3b86143\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-21b3ff1 elementor-widget elementor-widget-text-editor\" data-id=\"21b3ff1\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><em><span style=\"color: #999999;\">This article first appeared in <\/span><a href=\"https:\/\/my.theasianparent.com\/how-screen-time-disrupts-your-sleep-time\" target=\"_blank\" rel=\"noopener\">TheAsianparent on April 1, 2024.<\/a><\/em><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>We\u2019ve all been there: scrolling through social media late at night or binge-watching shows, only to find ourselves struggling to fall asleep afterward. But what if that late-night screen time is more than just a harmless habit? It could be the reason you&#8217;re tossing and turning at night. As screen time becomes a bigger part of our daily lives, its impact on sleep is something we can\u2019t overlook.<\/p>\n","protected":false},"author":2,"featured_media":46242,"template":"","topic":[163],"language":[137],"class_list":["post-46241","health-article","type-health-article","status-publish","has-post-thumbnail","hentry","topic-neurology","language-en"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How Screen Time Disrupts Your Sleep Time - Columbia Asia Hospital I Private Hospital in Malaysia<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/how-screen-time-disrupts-your-sleep-time\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How Screen Time Disrupts Your Sleep Time - Columbia Asia Hospital I Private Hospital in Malaysia\" \/>\n<meta property=\"og:description\" content=\"We\u2019ve all been there: scrolling through social media late at night or binge-watching shows, only to find ourselves struggling to fall asleep afterward. 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