Unplug to recharge: sleep and eye care
By: OMERS Wellbeing Team
September 29, 2025
Recently, we posted an article on the benefits of a Digital Detox. This week, we wanted to build on this subject by discussing how unplugging from screens can significantly benefit your sleep quality and eye health.
What is blue light and why does it matter?
You may have heard that too much screen time, especially in the evening, can interfere with your natural sleep-wake cycle and strain your eyes. But why is that the case?
Both sunlight and digital devices emit blue light—wavelengths of light that can boost alertness and mood. Blue light is absorbed through your eyes and suppresses melatonin production, the hormone that regulates sleep. This makes it harder to fall asleep, reduces sleep quality, and disrupts your body’s natural sleep cycle, known as the circadian rhythm.
While blue light hasn’t been shown to cause eye disease, prolonged screen use—and blinking less while doing so—can lead to digital eye strain, causing dryness, fatigue and blurred vision.
How a Digital Detox supports rest and recovery
Fortunately, a digital detox can support both your circadian rhythm and eye health. Try reducing screen use, especially in the hour before bedtime. This helps your sleep cycle stabilize, making it easier to fall and stay asleep.
Taking regular breaks during the day also helps reduce eye fatigue. A simple technique is the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds.
Tips to get started
Set a screen curfew at least one hour before bed.
Use night mode or blue light filters on devices in the evening.
Swap scrolling for low-stimulation activities like reading, stretching or journalling.
Take scheduled screen-free breaks throughout the day.
Small changes can lead to deeper rest, healthier eyes and improved overall wellbeing. Prioritize your wellbeing today by making space for rest, recovery, and mindful screen habits.
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