11 Warning Signs Your Body Needs a Digital Detox

4. Trouble falling or staying asleep

Using devices in bed, especially social media or emotionally charged content, delays sleep onset and fragments rest. Several studies show that in-bed screen habits are linked to shorter, lower-quality sleep and worse next-day mood and focus. The light from screens can suppress melatonin and shift your sleep cycle, and the habit of scrolling before sleep keeps the mind active when it should be winding down. A practical self-test is to stop all screens one hour before bed for several nights and note changes in how quickly you fall asleep and how refreshed you feel. If sleep improves, devices likely played a role. For many people, replacing screen time with a calming ritual — a hot drink, light reading, or a short walk — helps reset sleep patterns without giving up evening relaxation entirely.