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Is Screen Time Disrupting Your Sleep? Take This Quiz to Find Out

Writer: Katherine Schurer
Katherine Schurer
3 days ago
3 min read

Woman reading the screen on her phone in bed during the night.



Sleep is essential for our mental and physical health, mood stability, and daily functioning [4]. Yet, many people struggle to get the sleep they need. For many adults, screen habits are a contributing factor to sleep loss and disruption [1].


This post offers a simple quiz to help you discover if screen time is affecting your sleep quality. After the quiz, you'll be able to download a PDF filled with practical tips, designed to gently guide you toward reducing screen-related sleep disruption.


How Screens Can Impact Sleep


Before taking the quiz, it helps to understand why screens can disrupt sleep.


  1. Blue Light - Devices like smartphones, tablets, computers, and TVs all emit blue light. This light suppresses melatonin, the hormone that signals your body to prepare for sleep [3]. Using screens close to bedtime can delay sleep onset and reduce sleep quality [5].

  2. Busy mind and big feelings - Engaging content or work on screens can keep your mind active and your emotions heightened, making it harder to relax into sleep [3].

  3. Disruption - sleep can be interrupted by notifications, sounds, alerts, and light emitted by devices. Getting caught up in charging cables is another hazard to sustaining sleep.



Take the Quiz: Is Screen Time Disrupting Your Sleep?


Answer the following questions honestly. Keep track of your score to see how your screen habits might be impacting your sleep.


1. How often do you use screens within one hour before bedtime?


  • A) Never or rarely

  • B) Sometimes

  • C) Most nights

  • D) Every night without fail


2. Do you use your phone or tablet while lying in bed?


  • A) No, I keep devices away from my bed

  • B) Occasionally, but not regularly

  • C) Yes, often

  • D) Always, it’s part of my bedtime routine


3. Do you notice difficulty falling asleep after using screens late at night?


  • A) No, I fall asleep easily

  • B) Sometimes it takes longer

  • C) Often it takes a long time

  • D) Almost every night I struggle to fall asleep


4. Do you wake up feeling rested or tired?


  • A) Usually rested and refreshed

  • B) Sometimes tired

  • C) Often tired or groggy

  • D) Almost always tired regardless of sleep duration


5. Do you use any blue light filters or night mode on your devices?


  • A) Yes, always

  • B) Sometimes

  • C) Rarely

  • D) Never


6. Do you keep your phone or other devices near your bed while sleeping?


  • A) No, devices are kept away

  • B) Sometimes

  • C) Often

  • D) Always within arm’s reach



Scoring Your Quiz


  • Mostly A’s: Your screen habits are unlikely to disrupt your sleep significantly. Keep up the good work and maintain your healthy screen routines.


  • Mostly B’s: Your screen use might occasionally affect your sleep. Consider making small changes to improve your sleep quality. Download our PDF to find out what may be achievable for you.


  • Mostly C’s: Your screen time may be interfering with your sleep. It’s time to adjust your habits to protect your rest. Download our PDF and get started today.


  • Mostly D’s: Your responses suggest that your screen habits may be contributing to sleep disruption. Changing how you use your devices may help improve your sleep experience. Download our PDF and get started today.



Eye-level view of a bedside table with a smartphone and a dim lamp
A bed with a bedside table that holds a smartphone and a dim lamp, symbolizing screen use before sleep

Why Improving Sleep Matters


Good sleep supports memory, mood, immune function, and overall health. Poor sleep linked to screen use can cause daytime fatigue, reduced concentration, and increased stress [5]. Adjusting your screen habits may support better sleep quality and daytime functioning [3,5].





Let us know if you try any of our tips for managing your screen use. We’d love to know how they worked for you!



Good luck - and good sleep to you!


References

1. Han, X., Zhou, E., & Liu, D. (2024). Electronic Media Use and Sleep Quality: Updated Systematic Review and Meta-Analysis. Journal of medical Internet research, 26, e48356. https://doi.org/10.2196/48356


2. Medic, G., Wille, M., & Hemels, M. E. (2017). Short- and long-term health consequences of sleep disruption. Nature and science of sleep, 9, 151–161. https://doi.org/10.2147/NSS.S134864


3. National Sleep Foundation. (March 13, 2022). Screen use disrupts precious sleep time. Healthy Sleep Habits. https://www.thensf.org/screen-use-disrupts-precious-sleep-time/


4. National Sleep Foundation. (March 8, 2023). How is your sleep health linked to your mental health. Healthy Sleep Habits. https://www.thensf.org/how-is-your-sleep-health-linked-to-your-mental-health/


5. National Sleep Foundation. (March 5, 2025). Good sleep? Good job! How sleep health boosts productivity. Healthy Sleep Habits. https://www.thensf.org/sleep-and-productivity/



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