A recent study has confirmed what many have long suspected: using screens before bed is a major cause of sleep deprivation among young adults. Research involving over 45,000 Norwegian university students shows a direct link between late-night screen time and poor sleep quality. The findings reveal that just one hour of screen use after bedtime can significantly increase the risk of insomnia and shorten sleep duration, highlighting a growing public health concern.
It’s the Screen, Not the App, That’s Harming Your Sleep
For years, many believed that the interactive and emotionally stimulating nature of social media was the main reason for sleep disruption. However, the new Norwegian study found this is not the case. The research showed no significant difference in sleep quality between using social media and other screen activities like watching videos or browsing the web.
The key takeaway is that the act of using a screen is the problem itself. Gunnhild Johnsen Hjetland, a study author from the Norwegian Institute of Public Health, clarified this point. She explained that screen use itself is the primary factor in sleep disruption, regardless of the specific activity.
This phenomenon is often described as “time displacement.” Essentially, any time spent on a screen in bed is time that is taken away from resting and sleeping. This simple displacement of time is what leads to shorter sleep durations and increased sleep problems.
The Data is Clear: More Screen Time Means Less Sleep
The study’s findings, based on a 2022 health survey of students aged 18 to 28, were stark and direct. A clear dose-response relationship was found, meaning the more time students spent on their devices after bedtime, the less sleep they got and the more trouble they had falling asleep.
The numbers paint a concerning picture. According to the research, just one hour of screen time after bedtime was linked to a 59% increase in insomnia symptoms. It also resulted in an average sleep reduction of 24 minutes per night.
The Hidden Dangers of ‘Doomscrolling’ Before Bed
While the study found all screen use to be equally disruptive, sleep specialists warn that certain content can make matters even worse. Chelsie Rohrscheib, a neuroscientist, points to the danger of “doomscrolling,” the habit of compulsively consuming negative news, especially late at night.
This behavior can trigger the brain’s stress response. Rohrscheib explains that it activates the amygdala and the sympathetic nervous system, putting your body into a “fight or flight” mode. This process releases stress hormones like cortisol and adrenaline, which are the opposite of what your body needs to relax and fall asleep. Consuming distressing content can create a cycle of anxiety and hyperfocus, effectively blocking your brain’s ability to rest.
Simple Steps to Reclaim Your Sleep from Screens
Although the study highlights a correlation rather than direct causation, the advice from experts is clear and simple. If you are struggling with sleep, the first and most effective step is to reduce screen time before bed.
Hjetland recommends putting away all screens at least 30 to 60 minutes before you plan to sleep. This creates a buffer period that allows your brain to wind down. Additionally, Rohrscheib emphasizes creating a relaxing pre-bedtime routine that doesn’t involve electronic devices.
To improve your sleep hygiene, consider these practical tips:
- Create a Screen-Free Zone: Make your bedroom a no-screen zone to avoid temptation.
- Turn Off Notifications: Mute or turn off notifications on your phone during the night to prevent interruptions.
- Find a Relaxing Alternative: Replace screen time with activities like reading a book, light stretching, or listening to calm music.
By turning off your phone and dimming the lights, you give your brain and body the opportunity to get the quality rest they need for optimal health, academic performance, and overall well-being.
