The Connection Between Screens, Back Pain and Sleep
When bedtime rolls around, you expect rest and relaxation. But if you find yourself tossing and turning, your screen habits could be to blame. Excessive screen time can disrupt your sleep cycle and contribute to neck and back pain – both of which make it harder to get quality rest.
How blue light disrupts sleep
Exposure to blue light – emitted by phones, computers, and LED screens – signals your body to stay awake by suppressing melatonin, the hormone that helps regulate sleep. Overexposure, especially at night, can throw off your circadian rhythm. That makes it that much harder to fall and stay asleep.
To support better sleep:
- Reduce screen time in the hours leading up to bedtime.
- Use “night mode” settings on devices to limit blue light exposure.
- Try sleep meditation to help your mind and body relax before bed.
Sleep: The Foundation of Good Health
Getting enough sleep isn’t just about feeling rested, it’s essential for your overall health. While you sleep, your body repairs itself and vital functions reset for the next day. According to the Centers for Disease Control and Prevention, consistently getting around seven to eight hours of quality sleep each night has been linked to getting sick less often, reducing stress, improving your memory and lowering your risk for chronic conditions like diabetes, high blood pressure and stroke.
On the flip side, skimping on sleep can take a serious toll, increasing the risk of heart disease, weakened immunity and even memory issues. Making sleep a priority is one of the simplest yet most powerful ways to support both your body and mind.
The link between back pain and poor sleep
Up to 80% of adults experience lower back pain at some point in their lives, and for many, prolonged screen time is a contributing factor. Constantly looking down at your phone can strain your neck and shoulders. That might be after a day of long hours sitting at a computer, which can tighten lower back muscles.
Back pain doesn’t just cause discomfort – it can also lead to disrupted sleep, shorter rest periods and increased nighttime wakefulness. Managing back pain through targeted exercises and stretching can improve both your physical health and your sleep quality.
If blue light, back pain, or both are interfering with your sleep, it’s time to make a change. Talk to your doctor about ways to improve your sleep habits. Your body will thank you.
Sources: National Library of Medicine, Centers for Disease Control and Prevention
