For many people, checking their phone is the last part of the day before going to sleep. Scrolling through videos, reading messages, or browsing for a few minutes can feel harmless, but nighttime phone use may interfere with the body’s natural transition toward sleep.

One reason is the bright light emitted by screens, including blue light. In the evening, the body naturally increases melatonin, a hormone that helps prepare us for sleep. Bright screens can interfere with this process, making it harder to become sleepy and sometimes turning a short phone check into much longer screen time.

The phone can also keep the mind alert through notifications, vibrations, or simply having it nearby. This may contribute to lighter sleep, nighttime interruptions, and feeling tired the next day. Creating some distance from the phone before bedtime—such as limiting screen use and keeping the device away from the bed—can help establish a calmer and healthier nighttime routine.