Technology and Sleep: Can Late-Night Scrolling Harm Your Mental Health? October 8, 2025 It’s late, the lights are off, and your phone is glowing in the dark. You tell yourself you’ll just check one more post, but minutes slip into hours. While it feels harmless in the moment, science is clear: using digital devices before bed can disrupt both sleep and mental health, and the reasons lie in how our brains and bodies respond to technology. How Screens Disrupt Sleep Cycles The first mechanism is biological. Phones, tablets, and laptops emit blue light, which interferes with melatonin, the hormone that signals to your brain that it’s time to wind down.1 When melatonin release is suppressed, your internal clock—or circadian rhythm—gets delayed.1 The result? You feel more alert just when you should be getting drowsy, and falling asleep becomes harder. But light isn’t the only issue. The content we consume is just as disruptive. Reading emotionally charged news, scrolling through social media, or reacting to notifications increases what scientists call “presleep arousal.”2 In simple terms, your brain stays in a state of high alert, processing information and comparing yourself to others online.2 This cognitive and emotional stimulation delays sleep onset, reduces sleep quality, and leaves you feeling less rested the next day.2 The Mental Health Connection Poor sleep is more than just feeling groggy—it directly affects emotional stability and cognitive performance. Research shows that reduced sleep impairs the brain’s ability to regulate emotions, making stress, irritability, and anxious thoughts more difficult to manage.3 At the same time, social media feeds can fuel negative comparisons, where carefully curated posts make people feel inferior, fuelling self-doubt and low self-esteem.2 The combination of disrupted sleep and heightened emotional arousal creates a feedback loop: sleepless nights intensify emotional reactivity, and heightened stress or worry makes it even harder to switch off the next evening.2 Over time, this cycle can leave people more vulnerable to mental strain and less resilient in the face of everyday challenges.2 The Role of Habit and Reward There’s also a psychological mechanism at play. Scrolling through content mimics a reward system similar to gambling.4 Each like, message, or entertaining post provides a small, unpredictable dopamine hit.4 This intermittent reinforcement is powerful—it makes us keep checking in “just in case” something rewarding appears. Unfortunately, these habits often surface when we feel lonely, bored, or anxious, reinforcing the reliance on technology at precisely the times when we’d benefit from rest or real-world connection. Breaking the Cycle The good news is that awareness and small changes can make a big difference. Experts recommend: Set digital curfews – avoid devices at least an hour before bed. Limit emotional triggers – unfollow accounts that spark comparison or negativity. Shift habits – replace late-night scrolling with calming activities such as reading, journaling, or meditation. Track patterns – use screen-time tools to notice when and why you reach for your phone. Final Thoughts Technology is here to stay, but how we use it shapes our wellbeing. Late-night scrolling interferes with the body’s natural sleep rhythms, fuels emotional overstimulation, and undermines mental health. Prioritising rest and setting boundaries with devices isn’t about missing out—it’s about giving your brain and body the recovery they need. If you’ve noticed persistent sleep problems, mood changes, or difficulty switching off, it’s worth reaching out to a doctor or mental health professional for support. Restful sleep isn’t just a luxury; it’s a foundation for resilience, clarity, and overall health. How Sove CPAP Clinic Can Help Founded in 2008, Sove CPAP Clinic has grown to become a leading provider of respiratory and sleep services and products in Australia, with over 60 clinics nationwide. Our comprehensive clinical team includes Respiratory & Sleep Specialists, Sleep Technologists, and CPAP Consultants, ensuring that you receive comprehensive and personalised care. All medical procedures, including sleep studies and lung function testing, are bulk billed to all Australians, with minimal wait time. If you would like to speak to a Respiratory & Sleep Physician, book a bulk-billed sleep study, or seek advice for your sleep apnea, you can reach us at 1300 76 29 39 or info@thecpapclinic.com.au. ALWAYS FOLLOW THE DIRECTIONS FOR USE. CPAP is used for Obstructive Sleep Apnea treatment. When considering whether a sleep study or CPAP is right for you, speak to your doctor. Medicare criteria and T&Cs apply. References Yu, Danny J, et al. “The Impact of Social Media Use on Sleep and Mental Health in Youth: A Scoping Review.” Current Psychiatry Reports, vol. 26, no. 3, 8 Feb. 2024, https://doi.org/10.1007/s11920-024-01481-9. Chin, Brian N. “Social Media before Bedtime Wreaks Havoc on Our Sleep − a Sleep Researcher Explains Why Screens Alone Aren’t the Main Culprit.” The Conversation, 8 Apr. 2025, https://theconversation.com/social-media-before-bedtime-wreaks-havoc-on-our-sleep-a-sleep-researcher-explains-why-screens-alone-arent-the-main-culprit-251453. Wang, Wenjuan, et al. “The Impact of Sleep Quality on Emotion Regulation Difficulties in Adolescents: A Chained Mediation Model Involving Daytime Dysfunction, Social Exclusion, and Self-Control.” BMC Public Health, vol. 24, no. 1, 11 July 2024, https://doi.org/10.1186/s12889-024-19400-1. NEWPORT INSTITUTE. “The Scary Truth about How Zombie Scrolling Impacts Mental Health.” Newport Institute, 18 Oct. 2021, https://www.newportinstitute.com/resources/mental-health/zombie_scrolling/.
