Introduction to Sleep and Screens
Most people have a habit of sleeping with their phone nearby, with a staggering 87% of Americans keeping their phone in the bedroom, according to a survey by the American Academy of Sleep Medicine. Another survey found that 91% of people admitted to staying up late binge-watching TV. While phones and televisions are a normal part of daily life, they can interfere with our sleep patterns.
The Impact of Screen Time on Sleep
Recent research has shown that using screens at night can increase the risk of insomnia and reduce sleep duration. A study published in Frontiers in Psychiatry in March 2025 examined the screen use habits of nearly 40,000 university students in Norway. The study found that each additional hour of screen time after going to bed was associated with a 59% higher chance of experiencing symptoms of insomnia. Furthermore, students who used screens before bed slept an average of 24 minutes less per night for every extra hour of screen use.
Key Findings from Research
Another study published in JAMA Network Open in March 2025 looked at the screen use habits of adults across the United States and Puerto Rico. The results showed that adults who used screens before bed had a 33% higher rate of poor sleep quality compared to those who avoided screens. They also slept about 50 minutes less each week, with an average of 7.6 minutes less sleep per night on workdays and 5 minutes less on non-workdays. These findings suggest that screen time before bed can have a significant impact on sleep quality and duration.
Taking Back Your Bedtime
The good news is that small changes can make a big difference in improving sleep quality. Here are some tips to help you take back your bedtime:
- Turn off devices early: Power down electronics at least 30 to 60 minutes before bed.
- Move your phone: Keep it in another room if possible, or use a clock instead of your phone as an alarm.
- Create a routine: Engage in relaxing activities like reading, journaling, or taking a warm shower to help your body wind down.
- Stick to a schedule: Go to bed and wake up at the same time each day to support healthy sleep.
- Silence alerts: Turn off notifications on your phone to prevent distractions during sleep.
Conclusion
Digital media use is a normal part of modern life, but it doesn’t have to interfere with our sleep. By limiting screen time before bed and establishing a calming bedtime routine, we can protect our sleep and improve our overall health and well-being. Remember, small changes can add up over time, and prioritizing sleep is essential for maintaining our physical and mental health. By taking back our bedtime and making sleep a priority, we can wake up feeling rested, refreshed, and ready to take on the day.