New Study Reveals Scrolling on Your Phone in Bed Increases Insomnia Risk by 60%
Are you constantly finding yourself scrolling on your smartphone while lying in bed? You’re not alone in this digital age. Recent research highlights the detrimental impact of screen time on sleep quality and overall health, especially as it relates to insomnia.
The American Academy of Sleep Medicine notes that around 50% of Americans watch TV and about 45% scroll through social media when they struggle to catch some Z’s at night. A groundbreaking study published in the journal Frontiers in Psychiatry indicates this common habit could lead to serious sleep-related issues.
Norwegian researchers surveyed over 45,000 participants aged 18 to 28 about their screen use in bed and its effect on their sleep habits. The findings are concerning: each hour of screen time in bed correlates with 24 minutes less sleep and a 59% increased risk of insomnia.
Although the exact reasons behind this phenomenon remain unclear, it is suggested that emotional stimulation and media engagement may hinder the ability to fall asleep. Børge Sivertsen, PhD, a senior researcher at the Norwegian Institute of Public Health, emphasizes the long-term consequences of reduced sleep, stating, “For young adults, who already tend to have insufficient sleep, losing almost half an hour of sleep per night could be significant over weeks or months.”
Understanding the Impact of Screen Time on Sleep
While there has been extensive research shedding light on the link between late-night screen use and poor sleep, this study takes a closer look at how various screen activities impact sleep quality.
The study results revealed some significant insights, categorized into six main activities:
- Watching movies or TV shows
- Checking social media
- Surfing the web
- Listening to music, audiobooks, and podcasts
- Playing video games
- Doing readings for coursework
Participants reported their screen use along with their bedtime and wake-up times, including the duration it took to fall asleep and the frequency of insomnia symptoms, such as difficulty initiating or maintaining sleep.
One of the strengths of the study lies in its differentiation between sleep duration and insomnia symptoms. As noted by Michael Grandner, PhD, a clinical psychologist, “You could get eight hours of sleep and still have insomnia, or you could get five hours of sleep and have no insomnia.”
Results of the Study
After analyzing the data, the researchers concluded a striking correlation: each hour spent staring at a screen in bed was associated with an average reduction of 24 minutes of sleep. For instance, if a person engaged in two hours of television viewing in bed, they would potentially lose around 48 minutes of sleep on average.
Furthermore, the risk of experiencing insomnia elevated by 59% for each additional hour of screen time. This data emphasizes the importance of understanding how screen time contributes to sleep problems.
The Comparative Impact of Different Screen Activities
Interestingly, the researchers found that the correlation between sleep quality and screen time was relatively consistent, irrespective of the specific screen activity in question. While prior studies indicated that social media may have a notably negative effect on sleep quality, this study revealed that social media engagement, while still linked to insomnia, was not worse than other screen-related activities.
Sivertsen expressed surprise at these findings, stating, “This finding challenges the notion that social media use is uniquely disruptive to sleep.” It raises an additional question: Are individuals with better sleep habits more inclined to use social media, while those struggling with sleep may gravitate toward more distracting screen activities?
Do Screens Necessarily Cause Sleep Problems?
While this survey establishes a link between screen time and sleep disturbances, it does not definitively prove causation. Screen use has traditionally been viewed as a risk factor for sleep deprivation, but the nuances of this relationship are still being examined.
Hale raises an important question: “Does using a screen cause me to go to bed later, or is it simply a part of my routine that leads to later bedtime?” However, experts are closing in on compelling evidence that suggests screen time may indeed play a causal role.
“The evidence is becoming clearer that there are certainly causal impacts of screen use on bedtime,” Hale adds, highlighting factors like time displacement and emotional engagement with digital media that can keep individuals up later.
Improving Sleep by Reducing Screen Time
Understanding the implications of screen time on sleep continues to be a critical area of research. Experts stress the importance of developing a sleep-friendly environment. Here are some recommendations:
- Keep Screens Out of the Bedroom: Charge your devices in a different room and consider using an alarm clock to wake up instead of relying on your phone.
- Engage in Relaxing Activities: Opt for soothing pastimes before bed, such as reading a book, drinking herbal tea, or listening to calming music.
- Minimize Screen Use: Experts recommend turning off electronics at least 30 minutes before bedtime.
- Get Out of Bed if Unable to Sleep: If you find yourself awake in bed, rise and engage in a different activity until you feel sleepy.
By implementing these strategies, you can foster a healthier relationship with sleep. In turn, you may enhance your overall well-being and productivity during the day.
In conclusion, as screening devices become more ingrained in our everyday lives, understanding their effects on sleep quality is crucial to maintaining optimal health. Prioritize your sleep and make mindful choices about screen time to safeguard your well-being.
