A recent study reveals concerning patterns about young people’s screen use before bedtime and its impact on sleep quality. Researchers discovered that students who use screens in bed are more likely to experience poor sleep and symptoms of insomnia. The findings, based on a survey of over 45,000 Norwegian students, highlight the potential consequences of late-night digital habits on young people’s rest. These results underscore a growing concern about the effect of screen time on sleep quality.
The Study and Its Findings
The research team, led by Dr. Gunnhild Johnsen Hjetland from the Norwegian Institute of Public Health, examined the relationship between screen time and sleep among young individuals. Over 45,000 students in Norway were surveyed about their daily screen habits and sleep patterns. The study found a clear pattern: young people who spent more time on screens before bed experienced more sleep disturbances, including insomnia.
Researchers observed that each additional hour spent on a screen reduced sleep by an average of 24 minutes. Furthermore, the risk of insomnia increased by 63% with each hour spent staring at a screen. However, it is important to note that the study found a correlation rather than causation—meaning that while there is a strong connection, the research does not confirm that screen use directly causes sleep problems.
A Closer Look at Screen Habits
Participants in the study were asked about their screen time habits before bedtime. Many reported using digital devices like smartphones or laptops to browse social media, watch videos, or engage with other online content. Approximately 69% of the students said they used social media in addition to other online activities each night before going to sleep.
The researchers also assessed how often participants had trouble falling asleep, waking up too early, or feeling tired during the day. If these symptoms occurred at least three nights a week for three months, the researchers classified the individuals as suffering from chronic insomnia.
Dr. Hjetland emphasized that while the study found strong patterns linking screen use to poor sleep, it did not confirm that screens directly caused insomnia. The study was based on self-reported data, and this could have introduced biases, which may affect the reliability of the results.
Why Screens Might Affect Sleep
Experts suggest that the blue light emitted by screens might interfere with sleep, particularly by disrupting the production of melatonin, the hormone that helps regulate sleep. However, Dr. Hjetland and her team discovered that the total amount of screen time mattered more than the type of activity—whether students were scrolling through social media, watching shows, or playing video games. She explained that it’s the overall screen usage that seems to be linked to sleep disturbances.
Joshua Piper, a sleep specialist at ResMed UK, commented on the findings, expressing concern about the growing number of young people engaging in late-night screen use. He explained that using electronic devices late at night reduces the time available for rest and impairs the brain’s ability to relax. Piper also pointed out that dimming screens or switching them to night mode may not be enough to mitigate the impact, as the act of engaging with digital content itself may be more disruptive than light exposure.
Experts Advise Digital Detox and Better Sleep Habits
The findings of the study support growing concerns about the impact of digital devices on sleep, particularly among young people. Experts urge that limiting screen time before bed is essential for improving sleep quality. They recommend switching off screens at least an hour before going to sleep and opting for relaxing activities that do not involve digital devices.
In addition to reducing screen time, sleep experts suggest establishing consistent sleep routines to promote better rest. Dr. Kat Lederle, a sleep therapist, recommended that young people try to expose themselves to natural daylight early in the morning. This helps reset the body’s internal clock and makes it easier to fall asleep at night. Dr. Lederle also advised practicing quiet, calming activities in the evening, such as reading a book or taking a warm bath, to help separate the mind from the stresses of daily life.
Mental health organizations also suggest avoiding substances like alcohol, caffeine, and heavy meals close to bedtime, as they can interfere with sleep.
The Need for Future Research
While the findings are concerning, the researchers emphasized the importance of further investigation into the impact of screen time on sleep. They called for more studies that track sleep patterns over longer periods to understand the long-term effects of screen use. Additionally, the researchers expressed interest in studying how nighttime alerts and messages could contribute to sleep disturbances.
With young people’s reliance on screens continuing to rise, understanding how digital habits affect sleep is more important than ever. The researchers hope that by gaining a better understanding of screen habits, they can provide smarter advice to students and others who may struggle with sleep issues.
In conclusion, the study highlights a troubling connection between excessive screen time before bed and sleep problems, particularly insomnia, in young people. As digital habits continue to shape daily routines, it’s crucial to consider the impact they have on sleep. Limiting screen time, establishing healthy sleep routines, and engaging in relaxing activities before bed may be key to improving rest and mental well-being. The study calls for continued research to better understand the link between screen use and sleep quality, as well as the potential long-term consequences of this growing issue.