People who spend time on their phones before bed have more problems with sleeplessness and insomnia, scientific studies show.
These conclusions are based on a Norwegian study that surveyed more than 45.000 students.
Every additional hour in front of a screen increases the risk of insomnia by 63 percent and reduces sleep by 24 minutes.
However, the researchers said they had only established a link between screen use and lower sleep quality and had not proven that the former caused the latter.
Putting your phone away before bed and establishing a routine can help improve sleep, scientists believe.
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The authors of the study, which was based on data from a 2022 survey of students aged 18 to 28, wanted to examine the relationship between screen time before bed and sleep quality.
They also wanted to investigate the impact of social media on sleep.
The time spent on the phone seems to have a greater impact than the way it is spent, says Ganhild Hohansen Hjetland, author of studies and researcher at the Norwegian Institute of Public Health.
"We found no significant differences between social media use and other activities, suggesting that screen use itself is a key factor in sleep disruption," he said.
The 2022 Norwegian Health and Well-being Survey collected respondents' answers to questions about whether they use any digital media after going to bed, as well as what activities they practice.
Responses included watching movies or television, checking social media, browsing the internet, and playing video games.
Among those who said they use their phone before bed, 69 percent said they use social media and other screen activities.
Participants were also asked how many nights a week they looked at a screen and for how long, as well as how often they had difficulty falling asleep, staying asleep, waking up early or feeling tired.
Those who reported such problems at least three nights or days a week, for a period of at least three months, as well as people suffering from insomnia, were taken into account.
Although the study found a link between screen use before bed and sleep problems, researchers say this does not mean that screen use is the cause.
"This research cannot determine what is cause and what is effect – for example, whether screen use causes insomnia or whether students with insomnia use screens more frequently," said Dr. Hjetland.
The study relies on data from surveys about personal experiences, and these data cannot be considered fully representative, the researchers explain.
Tips for better sleep
It is believed that one in three people in England has insomnia problems.
This sleep disorder is just one of many sleep problems people report – often blamed on late-night phone use and social media browsing.
Although it is a common practice, the actual impact of using social media before bed on physical and mental health is still a matter of debate.
However, experts recommend that people stop using digital devices just before trying to fall asleep.
They also advise establishing a routine.
Going to bed and waking up at the same time every day could solve sleep problems.
Mental health charities All i rethink They recommend relaxing activities, such as breathing exercises, reading a book, or taking a warm bath, instead of forcing sleep.
They also advise avoiding caffeine, alcohol, or large meals, engaging in mild physical activity, and arranging your bedroom to make it more comfortable.
Further research on this topic is needed, such as examining the impact of nighttime notifications from digital devices, the researchers believe.
"Such efforts could shed light on the impact of using a phone before bed on sleep and help students, but also all other people," they conclude.
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