Screen Time and Sleep: What the Research Actually Shows

It’s now well-established that many Liverpudlians are scrolling through TikTok or replying to late-night emails in bed, but the real picture of how screen time affects our sleep is more nuanced than many people assume.

The subject has gained urgency over the past year as Liverpool’s wellness agenda steps up, with city health officials and local programmes raising the alarm about rising digital device use among all ages. The most recent survey by Liverpool Public Health Observatory found that nearly 70% of adults in the city report looking at a screen within 30 minutes of going to bed, a habit that some experts link to poorer quality sleep and higher rates of insomnia in neighbourhoods from Aigburth to Anfield.

Mersey Sleep Clinics See a Surge

Clinicians at The Walton Centre for Neurology and Neurosurgery in Fazakerley have seen a 15% rise in sleep-related complaints since autumn 2025. "We’re seeing more people who can’t switch off," according to programme materials for the Healthy n Happy Liverpool campaign, which last month held technology-free evenings at Lark Lane Community Centre and Smithdown Road Youth Club. Both venues ran sleep workshops for parents and teens, offering evidence-based advice and simple sleep tracking charts.

Meanwhile, the University of Liverpool’s Institute of Population Health launched a study in February that is tracking 500 city residents, aged 16-60, to monitor digital behaviour and sleep cycles via wearable devices. Preliminary findings released on June 12 show participants who used screens late at night averaged 47 minutes less sleep per night than those with an hour or more of screen-free wind-down time.

Blue Light, Social Media—and the Science

A core culprit is blue light emitted by screens, which suppresses the body’s natural melatonin production. But the story doesn’t end there: Liverpool research suggests that it’s not just the light that matters, but also the mental stimulation from engaging with fast-paced social media or work emails. According to NHS Digital, prescriptions for melatonin in Liverpool clinics have jumped 32% since 2023—an expensive fix at around £22 per prescription month, with long waiting times at city pharmacies including Boots in Liverpool ONE and Lime Street.

The Institute of Population Health’s data aligns closely with a 2023 review published in the journal Sleep Medicine Reviews, which concluded that each hour of evening device use was associated with a 23% greater risk of taking more than 30 minutes to fall asleep. However, moderation and timing are key: using screens for quiet activities, like reading an e-book with a blue-light filter, produced much less disruption than video games or doomscrolling social media feeds.

What comes next? Local GPs and community health volunteers are ramping up advice across Liverpool neighbourhoods. The Healthy n Happy campaign will expand its technology-free social evenings to Norris Green and Kensington this autumn. For city residents looking to improve their rest, basic steps include: setting a phone-free boundary for at least 45 minutes before bed, switching devices to ‘night mode’ after 8pm, and considering old-fashioned wind-down rituals like reading or gentle stretching. For those who need help breaking habits, city libraries including Toxteth Library and Central Library on William Brown Street are stocking up on sleep health guides—and Liverpool’s sleep clinics are open for NHS referrals.