Screen Time
Digital devices have become central to work, communication and entertainment, but excessive or late-night screen use can disrupt sleep, increase stress hormones, disrupt eating habits and affect mood and focus. Finding a sustainable balance with screens, particularly in the evening, supports better sleep, digestion, hormones and overall wellbeing.
Digital balance isn’t about removing technology; it’s about finding a way of using them that feels healthier and more spacious for your mind and body.
Why digital balance matters
Screens influence the nervous system in ways many people don’t realise. Your digital habits can affect:
Sleep quality - Light from screens (particularly blue light) suppresses melatonin production, the hormone that signals sleep. Scrolling in bed or using phones and tablets in the hours before sleep can delay sleep onset by 20 to 60 minutes, affecting the depth and quality of sleep that follows. Blue light and stimulation delay melatonin and make it harder to wind down.
Stress levels - Screen time, particularly social media use, can also increase stress and anxiety, which activate stress hormones that worsen acne, disrupt digestion, intensify period symptoms and drive cortisol-related weight gain around the abdomen Constant notifications and multitasking keep the brain in “on” mode.
Digestion - eating while distracted by screens can lead to bloating or reduced fullness cues.
Mood and focus - rapid switching between apps or tasks increases overwhelm and reduces attention span.
Small adjustments can help reduce digital overwhelm and support a calmer daily rhythm.
Common digital challenges
Difficulty switching off from work emails and messages means many people remain mentally active and stimulated until bedtime, making it hard to wind down. Social media use can feel endless; the algorithms are designed to keep you scrolling, and stopping often requires conscious effort.
On top of this, many people use their phones or tablets in bed, combining the effects of blue light, mental stimulation and the association of bed with wakefulness rather than sleep. Checking work messages, news or social media first thing on waking can also set an anxious, reactive tone for the day.
Tips for creating digital balance
You don’t need a digital detox — just a few intentional habits that help your nervous system settle:
Setting a "screen curfew" is one of the most effective sleep and stress management tools available. Aiming to stop using phones, tablets and laptops at least one hour before bed, ideally two, gives your brain time to wind down and melatonin to rise naturally.
Keeping phones and screens out of the bedroom, or at least out of reach from bed, removes the temptation to check messages or scroll if you wake at night. This simple boundary can transform sleep quality.
During the day, it can be helpful to set specific times for checking email and messages rather than responding reactively throughout the day. This reduces overall stress and improves focus.
If you struggle to switch off from work or if evening screens are unavoidable, using blue-light filters (available on most devices) or wearing blue-light blocking glasses can reduce the sleep-disrupting effect.
Creating a wind-down routine without screens, such as reading, a bath, gentle movement, journaling or time with loved ones, signals to your nervous system that the day is ending and naturally shifts you towards sleep.
How nutrition supports digital balance
Mindful eating, without screens, helps you notice hunger and fullness cues and supports better digestion. Eating meals at a table rather than while scrolling also encourages slower eating and better blood sugar control.
Supporting stress resilience through balanced nutrition (with adequate B vitamins, magnesium, omega-3s and stable blood sugar) makes it easier to manage the emotional pull of social media and digital stimulation.
Over time, reducing evening screen use combined with better stress management and nutrition habits tends to improve sleep, digestion, skin clarity and mood significantly.
Work with me
There's often more to your symptoms than too much screen time. Book a free call with me and we can discuss what might be driving your dysregulated nervous system, poor sleep or lack of energy.
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