Sleep Hygiene for Screen Workers

How Screens Disrupt Sleep

If you work on screens, your sleep is under assault from multiple directions:

Blue light suppresses melatonin — The "sleepy hormone" doesn't get produced when your eyes signal "daylight"
Mental stimulation — Your brain stays in active mode instead of winding down
Stress hormones — Work emails and notifications trigger cortisol, the opposite of what you need
Dopamine loops — Social media and entertainment keep you scrolling past bedtime

71%

of adults sleep with phone within reach

50%

reduction in melatonin from blue light

2 hrs

delay in circadian rhythm from screens

90%

of sleep-deprived adults use screens before bed

Sleep deprivation isn't a badge of honor. It reduces cognitive function, decision-making ability, emotional regulation, and physical health. One night of poor sleep can impair you as much as being legally drunk.

The Screen Curfew

The single most effective intervention is stopping screen use before bed. Ideally:

2 hours before bed — Best for full melatonin recovery
1 hour before bed — Minimum effective boundary
30 minutes before bed — Better than nothing

Yes, this is hard. But compare it to lying awake for hours or dragging through another exhausted day.

Evening Routine for Screen Workers

Set a hard stop time — Pick a time (e.g., 9pm) and stop all screens
Enable night mode earlier — Start warming screen colors at sunset
Move devices out of the bedroom — Use a real alarm clock
Create a wind-down ritual — Reading, stretching, bath, journaling
Dim the lights — Signal to your body that night is coming
Keep a consistent sleep time — Even on weekends

During the Day: Sleep Starts at Work

Good sleep hygiene isn't just about evenings. What you do during work hours matters:

Get morning light — Helps regulate your circadian rhythm
Take regular breaks — Prevents accumulated stress that bleeds into night
Limit caffeine after 2pm — Half-life means it's still affecting you at midnight
Move throughout the day — Physical activity improves sleep quality
Process work stress before evening — Don't bring it to bed

Better Days Lead to Better Nights

Tired Budgie ensures you take breaks during work, reducing the accumulated stress that keeps you awake.

Try Tired Budgie — Free

Tools That Help

Blue light glasses — If you must use screens at night
f.lux or Night Shift — Automatic screen warming
Blackout curtains — Especially for early risers and shift workers
White noise — Masks disruptive sounds
Cool bedroom temperature — 65-68°F (18-20°C) is optimal

Signs You Need Better Sleep

Needing an alarm to wake up
Hitting snooze multiple times
Afternoon energy crashes
Reliance on caffeine to function
Difficulty concentrating
Irritability and mood swings
Getting sick frequently