By The Sampadak Express
In a digital age where screens are integral to daily life, a new study sounds a strong warning: spending just one hour on a screen in bed can raise your risk of insomnia by 59% and cut your sleep time by nearly half an hour. This striking finding, published in Frontiers in Psychiatry, has prompted sleep experts to advocate for an urgent reassessment of bedtime screen habits, particularly among young adults.
Screen Habits and Sleep Quality: The New Link
The study, which surveyed over 45,000 young adults aged 18 to 28 in Norway as part of the 2022 Students’ Health and Wellbeing Survey, found that nighttime screen use significantly disrupts sleep. Participants who reported using any type of screen device in bed—whether for social media, streaming, browsing, or reading—were markedly more likely to experience insomnia symptoms and sleep deprivation.
Insomnia was defined in the study as having trouble falling or staying asleep, along with daytime fatigue or sleepiness, occurring at least three times a week for three months or more.
Interestingly, the type of screen activity—be it social media, videos, gaming, or e-books—did not significantly alter the impact on sleep quality. Researchers found no notable difference in sleep disruption between those who used social media and those who engaged in other screen-related activities. Instead, the key factor was the presence of screen use itself.
Not Just Phones: All Screens Contribute
The findings debunk the popular belief that only phones or social media are to blame. Whether it’s a laptop, mobile phone, television, or even an e-reader like a Kindle, all these devices emit blue light and demand attention, both of which are major sleep disruptors.
According to sleep disorder expert, the blue light from screens interferes with melatonin production, the hormone responsible for regulating sleep-wake cycles. “Blue light hits the retina and activates brain centers that promote wakefulness,” Dr. Shaikh explained. “This delays sleep onset, pushes back wake-up times, and disturbs the entire circadian rhythm.”
This disruption doesn’t just lead to less sleep—it also results in a host of related health issues including short-term memory lapses, mood swings, irritability, and frequent morning headaches.
Why It’s Not Just About the Content
One of the key insights from the study is that the content consumed doesn’t matter as much as the screen use itself. Time displacement plays a critical role. Essentially, the more time you spend on screens at night, the less time you allocate to rest. This directly translates into a reduced sleep duration and diminished sleep quality.“
Increasing screen time after bedtime by just one hour increased the odds of insomnia symptoms by 59% and reduced total sleep time by 24 minutes,” the authors noted. This pattern held true across all types of screen activities, including those that did not involve social media.
What You Can Do: Practical Tips for Better Sleep Hygiene
Experts are urging young adults—and the wider population—to rethink how they use screens at night. Here are evidence-based recommendations to improve sleep hygiene:
1. Stop screen use at least 30 to 60 minutes before bedtime to allow your brain to wind down.
2. Disable phone notifications to prevent disturbances during the night.
3. Keep a sleep diary to track patterns and maintain a consistent sleep schedule.
4. Create a comfortable, screen-free sleep environment—this includes keeping devices out of the bedroom.
5. Avoid stimulants like caffeine and alcohol at least six hours before bedtime.
6. Incorporate a relaxing bedtime routine, such as reading a paper book, meditating, or listening to calming music.
Rethinking Bedtime Technology
While digital devices have revolutionized how we connect, learn, and entertain ourselves, this study is a clear wake-up call—literally. The allure of screen time before bed may feel harmless, but it carries real consequences for sleep health and overall well-being. Prioritizing sleep hygiene by setting boundaries on screen use could be a simple but powerful step toward healthier living.
