What it is
Mechanism evidence: human
At a glance
What it is, why people use it, the evidence, and what to know before trying it.
Why people use it
- Shorter sleep latency
- Longer sleep duration
- Lower pre-sleep arousal
Evidence at a glance
A small randomized pilot found better sleep and lower arousal after restricting bedtime phone use. Broader evidence on reducing evening short-wavelength light is mixed, so screen curfews are a reasonable low-risk experiment rather than a guaranteed sleep treatment.
Confidence: moderate
Practice safety
Situations where this practice may need modification or professional guidance.
This is low risk, but strict rules can create anxiety or conflict. Essential communication, accessibility and safety needs should take priority. Persistent insomnia should not be assumed to result from screens alone.
Forms and variants
This review does not automatically apply to:
- blue-light-filter glasses without reducing device use
- night-mode display settings
- general daytime screen-time reduction
Seen in protocols
Public protocols that include Screen curfew. Open one to see the full context and source.