Daily Screen Time And Its Effect On Pregnancy Sleep

We look at screens every single day. Phones, TVs, tablets, and computers help us communicate and accomplish tasks. Unfortunately, throughout pregnancy, excessive use of screens particularly prior to sleep may negatively impact the quality of our sleep.

Why Sleep Is Important During Pregnancy

Many people believe sleep is as easy as putting your body into a somewhat relaxed position and closing your eyes is enough. Sleeping should be thought of as a true form of physical rest, which allows your physical body to recover, to keep your mind calm and most importantly to allow your baby to grow. Not getting enough sleep when pregnant may negatively influence your mood, your blood pressure, and, in some circumstances, lead to premature birth.

Many pregnant women say they have trouble falling asleep or staying asleep. One big reason is too much screen time.

How Screen Time Impacts Your Body And Mind

Excessive time spent looking at screens, especially right before bed time, can interrupt your body’s natural sleep patterns. Here’s how:

• The blue light from screens can inhibit your body from creating melatonin, a hormone responsible for sleep.
• Watching videos or scrolling at night may overstimulate your mind.
• Receiving texts or notifications while sleeping can wake you up, even if just for a few minutes, causing sleep disturbances.

These minor practices don’t feel like much, but repetitively, over time, they can contribute to poor sleep and feeling tired all day.

Why This Matters More In Pregnancy

When you are pregnant, your body works harder than usual. Hormone changes, body pain, and bathroom breaks already make it hard to sleep. Screen habits can make this worse.

Lack of sleep during pregnancy can lead to:

• More stress and worry 
• Feeling very tired 
• Higher risk of diabetes during pregnancy 
• Slow baby growth 
• Trouble focusing and remembering things 

These problems can affect both you and your baby, even after birth.

Simple Tips That Make A Big Difference

You do not have to stop using screens fully. A few easy steps can help improve your sleep:

• Stop using screens one hour before bed: Try reading, taking a warm shower, or listening to soft music.
• Use screen filters: Most phones and tablets have night mode or warm light features.
• Keep your screens away from the bed:  Your bed should only be for sleeping and relaxation.

• Turn off notifications at night: Put your phone on silent before going to bed.
• Be consistent: When you sleep and wake up at the same time each day, it helps your body create a schedule.

Sugam Hospital is a leading top maternity hospital in Chennai, we are aware that seemingly insignificant nuances such as screen time can affect your health and provide simple and practical suggestions to improve sleep and keep you healthy during your pregnancy.

Because good sleep supports a healthy pregnancy and good start life for your baby.