SCREEN TIME AND SLEEP QUALITY: A NARRATIVE REVIEW OF DIGITAL DEVICE USAGE AND ITS IMPACT ON WELL-BEING

Abstract

This narrative review examines the growing body of evidence on how digital device use affects sleep quality across diverse populations. Recent technological advances have significantly increased society’s reliance on smartphones, tablets, and other electronic devices, often to the detriment of optimal rest. Studies consistently demonstrate that late-night screen use disrupts melatonin release and circadian rhythms, contributing to diminished sleep quality and insufficiency. Additionally, psychological arousal from emotionally charged content or gaming can delay the onset of sleep. Excessive digital engagement has also been associated with mood disturbances, heightened stress, and increased risk of mobile phone addiction, creating a negative cycle that further erodes well-being. Adolescents and adults alike appear vulnerable to these harmful sleep outcomes, leading to compromised cognitive performance, reduced academic success, and overall mental distress. Interventions such as bedtime screen curfews, reduced blue light exposure, and enforced “digital detox” periods have been proposed to mitigate these risks. Future research, particularly employing longitudinal and experimental methodologies, is necessary to clarify causal pathways and identify the most effective strategies for preserving healthy sleep in an increasingly digitalised world.