Vanessa Hill

sleep onset, so the time that people fall asleep, was only delayed by just under 10 minutes.

So I think it's pretty remarkable that you can even use a device on maximum brightness for four hours before you try to fall asleep.

It can suppress your melatonin production, but then you still only fall asleep 10 minutes later, right?

Yeah.

Now, keep in mind that this is just one study.

There have been so many studies in this area.

And a big review paper came out at the end of 2024 that collated all of the research on blue light and actually found that in adults, it has a negligible effect.

on sleep onset latency, which is how fast you fall asleep, right?

Some studies like this one found, okay, there was a 10-minute delay.

Other studies found a three-minute delay.

Other studies found that people fell asleep faster, right?

So there's just evidence kind of across the spectrum of...

quicker or slower or whatever.

And it just kind of all pans out around zero, where you're like, yeah, it's just, maybe there's something happening here, but in our real lives, it's not really having much of an effect.

Now, all of this happened.

And also at the end of 2024, the National Sleep Foundation compiled a panel of experts on sleep health to really answer this question, like, does screen use at bedtime impact sleep health?

And what they all concluded based on all of this evidence was that, and I think this is an important caveat, it does in children and teenagers, but in adults, there isn't clear evidence that there is an impact of screen use on our sleep health.

And I really love telling people about the results of this expert panel, right, because you have the leading experts involved.

this from all across different fields, right?

From circadian biology to sleep medicine to sleep psychology and research.