Sleep Hygiene in the Digital Age: Impact of Screen Exposure on Sleep Quality

Background: Sleep hygiene has evolved from simple environmental sanitation to broader behavioral practices. In the digital era, widespread nighttime use of smartphones, tablets, computers, and televisions has become an important concern for sleep health. Objective: This narrative review synthesizes evidence on how digital screen exposure affects sleep across age groups and examines the biological, behavioral, and cognitive mechanisms involved. Methods: A narrative review of open-access peer-reviewed studies indexed in PubMed, Embase, and Scopus was conducted, focusing on experimental studies, cohort studies, systematic reviews, and meta-analyses published between 2015 and 2025. Key Findings: Evidence shows a clear negative association between late-night screen use and sleep quality. Screen exposure disrupts sleep mainly through melatonin suppression by blue light and increased cognitive arousal from digital content. Although blue-light filters and night mode may offer limited benefit, reducing screen use before bedtime remains the most effective strategy. Conclusion: Pre-sleep screen exposure is a modifiable contributor to poor sleep. Effective digital sleep hygiene should address both light exposure and content-related psychological stimulation.