If you’re sleeping with a fluffy toy, then you may be getting some decent sleep, but if your phone is your bedmate, then you’re likely struggling. Per a recent Norwegian study, spending time on your phone during bedtime may result in lack of and poorer-quality sleep.
Sleep and Phone Habits
A 2024 report indicated that a considerable proportion of adults are not regularly sleeping the recommended 7-9 hour per night and even among those who do, irregular sleep is still prevalent. With screen use in bed becoming a mainstream habit, this article examines a recent study that analyzed the relationship between screen use in bed and sleep.
The study’s researchers analyzed survey responses from 45,202 adults, ages 18 to 28, who answered questions about their bedtime screen use: for how long, and for how many nights per week. They also revealed their common screen activities, which included watching films/series, gaming, social media, surfing the internet, listening to audio such as podcasts, or reading.
Participants also shared what time they went to bed, what time they got up in the morning, and how long it typically took them to fall asleep. They also indicated how often they struggled to fall or stay asleep, how often they felt sleepy during the day, and how long their sleep problems persisted.
Poor Sleep Grows as Screen Time Increases
“We were particularly interested in whether social media…would have a stronger association with poor sleep outcomes than other screen activities. Surprisingly, we found that it’s the overall screen time in bed that matters most, not the type of activity.” – Børge Sivertsen, PhD, study author
Specifically, the findings, published in Frontiers in Psychiatry, revealed that an hour of in-bed screen time increased insomnia risk by 59 percent, and lowered sleep duration by 24 minutes.
How Does Screen Time Affect Bedtime?
While Dr. Sivertsen admits that their findings are limited, due to them being observational and having to rely on pre-existing self-reported data, screen use can affect sleep quality.
Speaking to Everyday Health, Vishesh Kapur, MD, MPH, director of sleep medicine at the University of Washington in Seattle, explained that screen time at bedtime can activate the mind: “If the individual is consuming content that is very interesting, they may delay going to sleep, or if the content is disturbing or anxiety-inducing, this could make it hard to fall asleep.”
Additionally, blue light from screens can also impact sleep quality, as blue light may suppress melatonin production.
Sufficient sleep is a vital component of longevity and not getting it can be disruptive to your healthspan by increasing the risk for a number of conditions that include heart disease, kidney disease, hypertension, diabetes, obesity, and depression.
Improve Your Bedtime Screen Habits
“Our study shows that even small reductions [in screen time] could improve sleep quality and duration. It’s not about quitting screens entirely — it’s about being mindful of how and when we use them, especially at night.” – Dr. Sivertsen
If you’re hoping to monitor your bedtime screen habits, it’s advisable to avoid all screens 30 to 60 minutes before bedtime, and to rather replace the screen time with a calming ritual like reading a physical book or gentle stretching. Also, use your phone’s nighttime feature, or Do Not Disturb, to reduce blue light and silence notifications.
Want to know more?
Kayla Barnes-Lentz, a certified brain health coach and biohacker with a passion for longevity, understands the importance of a good night’s rest. So much so that she shared her top sleep hacks for better longevity.
References
Rauf, D. (2025). More Screen Time in Bed Can Lead to Insomnia. Everyday Health. [online] 31 Mar. Available at: https://www.everydayhealth.com/sleep/more-screen-time-in-bed-can-lead-to-insomnia/
Scott, H., Naik, G., Lechat, B., Manners, J., et al. (2024). Are we getting enough sleep? Frequent irregular sleep found in an analysis of over 11 million nights of objective in-home sleep data. Sleep Health, 10(1), 91-97. https://doi.org/10.1016/j.sleh.2023.10.016
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