Warning: Using your phone before bed increases insomnia by 59%
Some pre-bedtime rituals, such as reading a book, taking a shower, or playing music, affect the quality and duration of sleep.
However, spending too much time in front of screens before bed is a very bad habit.
Many scientific evidence has confirmed that electronic screens do not contribute to the length or quality of sleep (although some studies have refuted this).
Using Phones in Bed
The results of a large-scale survey-based study from the Norwegian Institute of Public Health revealed surprising figures about the impact of phones in bed on sleep.
In the study, 45,202 people were asked specific questions about their phone use time and sleep habits. A significant link was found between increased phone use to check social media or follow the news before bed and increased symptoms of insomnia, according to the New Atlas website, citing the journal Frontiers in Psychiatry.
59% Increase in Insomnia
Researchers found that an hour of phone use in bed increased the risk of insomnia by 59% and reduced nighttime sleep by 24 minutes. While the study was conducted on older university students aged 18 to 28, social media was not the driving force—any phone use had the same effect.
Dr. Gunhild Jonsen Hetland of the Norwegian Institute of Public Health, the study's lead researcher, said: "The type of screen activity does not seem to be as important as the total time spent using it in bed."
No significant differences were found between social media and other screen activities, suggesting that screen use itself is the main factor in disrupted sleep—most likely due to time displacement, as screen use delays sleep by taking up time that could be spent resting.
Impacts on Mental Health
Respondents cited multiple reasons, including the impact of screens on sleep and the interference of light with circadian rhythms that drive the day-night cycle.
"Sleep problems are highly prevalent among students and have significant impacts on mental health, academic performance, and overall well-being. However, previous studies have primarily focused on adolescents," Hetland said.
She added, "Given the prevalence of screen use in bed, the study sought to explore the relationship between various screen activities and sleep patterns, with the expectation that social media use would be most strongly associated with poor sleep, given its interactive nature and potential for emotional stimulation."
The good news is that the negative impact can be overcome and sleep restored simply by putting away your phones.
Hetland advised that if someone is experiencing "sleep problems and believes screen time may be a factor, they can try to reduce their use in bed, preferably at least 30-60 minutes before bedtime and disable notifications to minimize disturbances during the night."
