Recent research has finally confirmed what sleep specialists have long warned about: late-night screen use can severely disrupt sleep quality and duration. A new study involving over 45,000 university students from Norway reveals just how damaging this habit can be.
The Link Between Screen Time and Poor Sleep
For years, health experts have warned about the negative impact of smartphones and other screens on sleep. It turns out they were right. According to the study, the more time spent on screens after bedtime, the worse the sleep quality. Even just one hour of screen time was found to increase the risk of insomnia by 59%.
Interestingly, the study showed that it wasn’t social media use that was most harmful but simply the act of using a screen late at night. The type of screen activity—whether it’s scrolling through social media, watching videos, or browsing the web—didn’t seem to matter. What mattered was the amount of time spent on screens in bed, which displaced the time usually spent resting.
Gunnhild Johnsen Hjetland, one of the authors of the study from the Norwegian Institute of Public Health, explained the findings by noting, “We found no significant differences between social media and other screen activities, suggesting that screen use itself is the key factor in sleep disruption.”
More Screen Time Equals Less Sleep
The findings were not subtle. The study, which used data from a 2022 health and well-being survey of full-time university students aged 18 to 28, found a clear correlation: more screen time equals less sleep. Students who used their phones or other devices after going to bed reported shorter sleep durations and more trouble falling asleep.
An hour of screen time after bedtime was linked to a 59% increase in insomnia symptoms and an average reduction of 24 minutes in sleep duration. This confirms what many have suspected for a while—the time spent on your phone before bed might be causing you more harm than you realize.
And it wasn’t just social media causing the disruptions. Hjetland pointed out that activities like watching movies or browsing the web showed similar patterns of sleep disturbance. The main issue seems to be the “time displacement” effect, where screen use takes away from the time that should be spent sleeping.
A Growing Disconnect Between Technology and Sleep Hygiene
Despite the widespread understanding that sleep is crucial for mental and physical health, many young adults continue to use screens well into the night. This growing disconnect between technology and sleep hygiene is concerning, as the mental and physical toll of sleep deprivation is well-documented.
Sleep problems are common among university students, and the effects go beyond simply feeling tired. Poor sleep can negatively affect mental health, academic performance, and overall well-being. Given the increasing presence of screens in the bedroom, researchers wanted to explore how different types of screen activities impacted sleep.
They found that while most people assumed that social media was the primary culprit, it was not more disruptive than other screen activities. Hjetland said, “Given the widespread use of screens in bed, we aimed to explore the relationship between different screen activities and sleep patterns. We expected that social media use might be more strongly associated with poorer sleep, given its interactive nature and potential for emotional stimulation.”
But the results suggested that the mere presence of a screen, regardless of its content, was what caused the most disruption.
The Dangers of Doomscrolling and Stress-Induced Sleeplessness
While social media wasn’t found to be significantly worse than other forms of screen use, experts like Chelsie Rohrscheib, a neuroscientist and sleep specialist, warn that certain types of content—especially negative news—can lead to “doomscrolling,” which has its own set of risks.
Doomscrolling refers to the habit of compulsively consuming negative news, often late at night, which can cause a cascade of physiological effects. Rohrscheib explained that this behavior triggers the brain’s stress response, activating the amygdala and the sympathetic nervous system. This “fight or flight” response releases cortisol and adrenaline, making it extremely difficult to fall asleep.
“The act of consuming distressing content—especially at the end of the day—can cause hyperfocus and anxiety, trapping the brain in a feedback loop that blocks natural rest,” she said.
How to Improve Your Sleep: A Simple Step
While the study couldn’t prove causality, it does offer clear advice: if you’re struggling with sleep, reducing screen time in bed could be a helpful first step. Hjetland recommends stopping screen use at least 30-60 minutes before bed to improve sleep quality. Additionally, turning off notifications during the night can minimize disturbances.
Rohrscheib also emphasized the importance of creating a relaxing pre-bedtime routine. “Ideally, you should consider a pre-bedtime routine that focuses on reducing stress and relaxing,” she said. “This includes putting away your electronic devices.”
As screen use continues to rise, the research underscores an easy, science-backed solution: turn off your phone, dim the lights, and allow your brain and body the rest they need.
