A silent epidemic is stealing precious hours of sleep- our screens. A new study reveals that those who use digital devices in bed face a staggering 63 percent higher risk of insomnia, losing an average of 24 minutes of sleep per night.
As bedtime scrolling becomes the norm, experts warn that the habit could be quietly reshaping our health, leaving millions trapped in a cycle of sleep deprivation.
Screen Use and Sleep Disruptions
The study, based on a 2022 health and wellbeing survey of individuals aged 18-28, examined the relationship between bedtime screen use and sleep quality. Participants reported engaging in various digital activities after going to bed, including watching films, browsing social media, and gaming.
Lead author Dr. Gunnhild Johnsen Hjetland from the Norwegian Institute of Public Health stated that, “We found no significant differences between social media use and other screen activities, suggesting that screen use itself is the key factor in sleep disruption.”
While the study confirms a link between bedtime screen exposure and sleep disturbances, it cannot establish whether screen use causes insomnia or if individuals with insomnia are more likely to use screens at night.
Additionally, as the study is based on self-reported survey data, researchers acknowledge potential biases and limitations in global applicability.
Tips for Better Sleep
Sleep experts caution that electronic devices can negatively impact both sleep opportunity and quality. While features like night mode and reduced brightness may help, research suggests that the act of scrolling and interacting with digital content plays a major role in sleep disruption.
To improve sleep, experts recommend:
- Reducing screen time before bed
- Establishing a consistent sleep schedule
- Engaging in relaxing activities, such as reading or meditation
- Avoiding caffeine, alcohol, and heavy meals before bedtime
- Getting morning exposure to natural daylight to regulate the body clock
The study authors call for further research, including long-term sleep pattern monitoring and investigations into the effects of overnight notifications.
