This is not an uncommon problem. Here's why:
Disruption of your circadian rhythm: The blue light emitted by electronic screens, such as those on smartphones, tablets, and computers can disrupt the body's circadian rhythm, which is the internal clock that regulates sleep-wake cycles. Exposure to blue light at night can trick the brain into thinking it's daytime, making it harder to fall asleep and stay asleep.
Increased mental stimulation: Screen time can also lead to increased mental and emotional stimulation, making it harder to wind down and fall asleep. This is particularly true for activities that are engaging or stimulating, such as playing video games or browsing social media.
Glucose fluctuations: Research shows that exposure to blue light at night can lead to glucose fluctuations, particularly in people with type 2 diabetes. This is because the blue light can suppress the release of melatonin, a hormone that helps regulate glucose levels. When melatonin levels are disrupted, glucose levels can become unstable, leading to fluctuations throughout the night.
To reduce the negative impact of screen time on your sleep and glucose levels, we recommend that you limit your exposure to screen time for at least an hour before bedtime and use blue-light-blocking glasses to minimize the impacts of your exposure to blue light. It is also important to maintain good sleep hygiene, such as establishing a regular sleep schedule and creating a relaxing bedtime routine. Additionally, managing diabetes through diet, exercise, and medication can help control glucose levels and minimize the impact of glucose fluctuations at night.