Experts Warn About Habits That Sabotage Sleep

Blue light from devices and inconsistent sleep schedules can disrupt rest, according to health professionals.

Apr. 20, 2026 at 9:36am

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A minimalist, neon-outlined illustration of a person sleeping, with glowing lines of light around their head symbolizing the disruption of melatonin production by blue light exposure before bed.Disruptions to natural sleep cycles can have wide-ranging impacts on health and productivity.Cleveland Today

Experts say many common habits, like using electronic devices before bed and having an inconsistent sleep schedule, can negatively impact sleep quality. They recommend adults aim for 7-9 hours of sleep per night and maintain a regular bedtime, as disruptions to natural melatonin production and "social jet lag" from irregular weekend sleep patterns can make it harder to fall and stay asleep.

Why it matters

Insufficient or poor-quality sleep can lead to decreased productivity, impaired cognitive function, and other health issues. Understanding how everyday behaviors affect sleep is important for improving overall wellbeing.

The details

Experts cite the blue light emitted by phones, TVs, and other digital screens as a major disruptor of melatonin production, which regulates the sleep-wake cycle. They also note that many Americans, on average, get less than the recommended 7-9 hours of sleep per night for adults. Additionally, the phenomenon of "social jet lag" - when people stay up later on weekends and struggle to adjust their sleep schedule during the workweek - can contribute to poor sleep quality.

  • Experts say the recommended amount of sleep for adults is 7-9 hours per night.

The players

Dr. Brian Chen

A sleep expert at the Cleveland Clinic.

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What they’re saying

“The normal amount for an adult human being is from seven to nine hours. If you're getting less than that, then it's probably not enough sleep.”

— Dr. Brian Chen, Sleep Expert, Cleveland Clinic

The takeaway

Maintaining healthy sleep habits, like limiting screen time before bed and sticking to a consistent sleep schedule, is crucial for overall wellbeing and productivity. Making small adjustments to daily routines can lead to significant improvements in sleep quality.