Sleep, screens and stress: The hidden impact of technology fatigue

If you’re regularly waking up tired, struggling to focus at work, or feeling mentally drained, your screen habits could be playing a bigger role than you think.

For many New Zealand employees, laptops, smartphones and tablets are part of everyday life, both in and out of work. While these tools make it easier to stay connected and productive, constant exposure to screens can come at a cost, particularly when it starts to affect sleep and overall wellbeing.

When “always on” becomes too much

Not long ago, being constantly reachable was mostly expected of senior leaders or on-call staff. Today, it’s the norm across many roles and industries. Emails, messages and notifications don’t stop when the workday ends and that can make it difficult to truly switch off.

While technology brings clear benefits, problems arise when it begins to interfere with rest, concentration and mental health. One of the biggest pressure points is the time just before bed, when your brain should be winding down - not ramping up.

Why screens keep your brain awake

Using devices late into the evening can stimulate your brain at exactly the wrong time. Activities like replying to emails, scrolling social media or gaming increase mental alertness and can even trigger a stress response.

This stimulation can lead to the release of cortisol, the body’s stress hormone, which makes it harder to relax and fall asleep. Instead of preparing for rest, your brain stays in a heightened, active state.

Another key factor is blue light, which is emitted by most screens. Research shows that blue light can interfere with the production of melatonin, the hormone that regulates sleep. When melatonin is delayed, falling asleep becomes harder and sleep quality can suffer.

Sleep disruption doesn’t stop at bedtime

Keeping your phone within reach overnight can also affect how well you sleep. Notifications, messages or late-night calls can interrupt rest or keep you in a state of alertness, even if you don’t fully wake up.

Over time, disrupted sleep can lead to fatigue, reduced productivity and difficulty concentrating during the workday; issues many employees may already be experiencing without linking them back to screen use.

The wider impact on mental wellbeing

The effects of too much screen time aren’t limited to sleep. Studies have found links between heavy device use, particularly before bed, and increased stress, anxiety and depressive symptoms.

Constant connectivity can create a sense of pressure to always be available, making it harder to mentally disconnect from work. For some, this “always on” mindset can lead to burnout over time.

Small changes that can make a big difference

The good news is that improving your relationship with technology doesn’t require drastic action. A few practical changes can have a noticeable impact on sleep and daily performance:

Create a buffer between screen time and bedtime—ideally 30 to 60 minutes,

Keep phones and devices out of the bedroom where possible,

Turn off non-essential notifications in the evening,

Replace screen time with more relaxing activities, such as reading a physical book, stretching or mindfulness.

These habits help signal to your brain that it’s time to wind down, making it easier to fall asleep and wake up feeling more refreshed.

Switching off to perform better

In a work environment where energy, focus and resilience matter, quality sleep is not a luxury - it’s essential. And for many employees, improving sleep starts with reducing screen time.

Logging off a little earlier each night may seem like a small step, but it can lead to better rest, clearer thinking and improved performance the next day.

Sometimes, the simplest way to be more switched on at work is to switch off your devices first.