Do you often find yourself scrolling through your phone before going to bed? Health experts warn that this common habit may be sabotaging your sleep. Dr Kunal Sood, an anesthesiology and interventional pain medicine specialist, explains how exposure to light—especially blue light from smartphones—can interfere with the body’s natural sleep-wake cycle and reduce melatonin production.
According to Dr Sood, the human body relies on darkness to signal the pineal gland to release melatonin, the hormone that helps you fall asleep. Even small amounts of brightness from bedside lamps, alarm clocks, hallway bulbs, or even the faint glow of an air conditioner display can disrupt melatonin signals and delay sleep. Blue light, which is emitted by phones and tablets, has the strongest impact on melatonin suppression, making bedtime doomscrolling particularly harmful for sleep quality.
To improve rest, Dr Sood recommends keeping your bedroom as dark as possible. Using blackout curtains or wearing a sleep mask can effectively block out external light. For those who prefer a nightlight, he suggests using a dim red light, as it is less disruptive to circadian rhythms compared to blue or white light.
Creating the ideal sleep environment also means focusing on room conditions. Dr Sood highlights that a dark, quiet space with a temperature between 60°F and 67°F helps the body’s natural cooling process, supporting melatonin release and ensuring more consistent, deeper sleep.
These small adjustments can significantly improve your sleep hygiene, helping you feel more rested and energized. However, the doctor emphasizes that this information is educational and not a replacement for professional medical consultation.
