After a long day, most of us unwind by scrolling through our phones, catching up on social media, watching reels, or reading late-night updates. It feels harmless, even relaxing. But according to doctors, this common bedtime routine may be quietly sabotaging your sleep and brain health. Dr Sudhir Kumar, a neurologist at Apollo Hospitals, recently took to X (formerly Twitter) to warn people about what he calls a “silent sleep killer”, night scrolling.
How does screen-time affect your sleep?
In his post, he explained how spending even 30 minutes on your phone before bed can interfere with the body’s natural sleep cycle and lead to poor sleep, fatigue, and brain fog the next morning.
He wrote that blue light from phone and tablet screens suppresses melatonin, the hormone responsible for making us feel sleepy. “Constant stimulation keeps your brain alert when it should be winding down,” Dr Kumar explained, adding that this habit causes restlessness, irritability, and lack of focus the next day.
The neurologist’s simple prescription? A “digital sunset.” He advises switching off all screens, phones, laptops, tablets, and TVs, at least 30 to 60 minutes before bedtime. Allowing your brain to rest before sleep, he says, is one of the best ways to detox naturally and wake up feeling refreshed. “Good sleep, is your best daily detox.”
Experts agree with his advice. According to Calm, a popular mental wellness platform, reducing screen exposure before bedtime helps the body naturally produce melatonin, which is otherwise suppressed by bright or blue light. The brain interprets this light as daytime, delaying the feeling of sleepiness. By giving yourself a screen-free window before bed, your body can gradually relax, your heartbeat slows, and your mind prepares for deep, restorative rest.
Study links chronic insomnia to memory loss
Earlier, Dr Sudhir also shared a new study published in Neurology (2025) that has found that poor sleep may do more than just leave you tired; it could harm your brain over time. Researchers discovered that people suffering from chronic insomnia (trouble sleeping at least three nights a week for three months or more) were nearly 40% more likely to develop memory loss or dementia.
Brain scans also revealed that poor sleepers had more amyloid plaques, a protein linked to Alzheimer’s, and higher levels of small-vessel damage. Interestingly, the study found that sleeping pills did not clearly protect brain health, suggesting that natural, consistent sleep might be more beneficial.
Experts say the findings reinforce how essential good sleep is for long-term brain health. Chronic insomnia, according to the researchers, can age the brain by about 3.5 years. The takeaway is simple: treat sleep like you treat your heart, as something vital.
Maintaining regular sleep habits, addressing insomnia early with medical help, and giving your body enough rest can protect memory and mental sharpness in the years ahead. While the study only shows an association and not a direct cause, it sends a clear message, a good night’s sleep today could mean a healthier brain tomorrow.
Poor sleep doesn’t just make you tired; it impacts mood, memory, and even immune function. As Dr Kumar reminds his followers, “Let your brain rest. Your body repairs itself during sleep, and no amount of caffeine can replace that.” So, the next time you reach for your phone at night, remember: that quick scroll could cost you a good night’s sleep.
How does screen-time affect your sleep?
In his post, he explained how spending even 30 minutes on your phone before bed can interfere with the body’s natural sleep cycle and lead to poor sleep, fatigue, and brain fog the next morning.
He wrote that blue light from phone and tablet screens suppresses melatonin, the hormone responsible for making us feel sleepy. “Constant stimulation keeps your brain alert when it should be winding down,” Dr Kumar explained, adding that this habit causes restlessness, irritability, and lack of focus the next day.
Night Scrolling: A Silent Sleep Killer
— Dr Sudhir Kumar MD DM (@hyderabaddoctor) November 3, 2025
Do you scroll through your phone before bed? You’re not alone, but your brain pays the price.
▶️Blue light from screens suppresses melatonin, your natural sleep hormone.
▶️Constant stimulation keeps your brain alert when it should be… pic.twitter.com/9JBTCqiAd9
The neurologist’s simple prescription? A “digital sunset.” He advises switching off all screens, phones, laptops, tablets, and TVs, at least 30 to 60 minutes before bedtime. Allowing your brain to rest before sleep, he says, is one of the best ways to detox naturally and wake up feeling refreshed. “Good sleep, is your best daily detox.”
Experts agree with his advice. According to Calm, a popular mental wellness platform, reducing screen exposure before bedtime helps the body naturally produce melatonin, which is otherwise suppressed by bright or blue light. The brain interprets this light as daytime, delaying the feeling of sleepiness. By giving yourself a screen-free window before bed, your body can gradually relax, your heartbeat slows, and your mind prepares for deep, restorative rest.
Study links chronic insomnia to memory loss
Earlier, Dr Sudhir also shared a new study published in Neurology (2025) that has found that poor sleep may do more than just leave you tired; it could harm your brain over time. Researchers discovered that people suffering from chronic insomnia (trouble sleeping at least three nights a week for three months or more) were nearly 40% more likely to develop memory loss or dementia.
Brain scans also revealed that poor sleepers had more amyloid plaques, a protein linked to Alzheimer’s, and higher levels of small-vessel damage. Interestingly, the study found that sleeping pills did not clearly protect brain health, suggesting that natural, consistent sleep might be more beneficial.
Experts say the findings reinforce how essential good sleep is for long-term brain health. Chronic insomnia, according to the researchers, can age the brain by about 3.5 years. The takeaway is simple: treat sleep like you treat your heart, as something vital.
Maintaining regular sleep habits, addressing insomnia early with medical help, and giving your body enough rest can protect memory and mental sharpness in the years ahead. While the study only shows an association and not a direct cause, it sends a clear message, a good night’s sleep today could mean a healthier brain tomorrow.
Poor sleep doesn’t just make you tired; it impacts mood, memory, and even immune function. As Dr Kumar reminds his followers, “Let your brain rest. Your body repairs itself during sleep, and no amount of caffeine can replace that.” So, the next time you reach for your phone at night, remember: that quick scroll could cost you a good night’s sleep.
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