A recent study conducted in Norway has found a troubling link between screen use before bed and poor sleep quality, including insomnia, among young adults. The research, which surveyed over 45,000 students aged 18 to 28, highlights the growing concerns over how late-night screen use is affecting sleep patterns. The findings suggest that spending more time on digital devices at night could lead to significant disruptions in sleep, potentially causing long-term issues.

A Closer Look at the Study

The study, part of a nationwide health survey conducted in 2022, focused on the digital habits and sleep patterns of Norwegian students. Researchers asked participants about their screen usage before bed and how it affected their sleep. The results revealed that each additional hour spent using screens at night raised the risk of insomnia by 63%. Moreover, for each hour of screen time, participants reported sleeping 24 minutes less per hour of bedtime screen use.

However, the researchers were careful to note that the study only shows a link between screen use and poor sleep, not a direct cause-and-effect relationship. Dr. Gunnhild Johnsen Hjetland, who led the study at Norway’s Institute of Public Health, emphasized that while the results are concerning, it remains unclear whether screen use directly causes insomnia or if those who already suffer from sleep issues are more likely to use screens at night.

Screen Time vs. Screen Content

One of the key findings from the study is that the total amount of time spent on screens is a more significant factor in sleep disruption than the type of content being consumed. Dr. Hjetland explained that there was no significant difference between the effects of social media use and other forms of digital content, such as gaming or streaming, on sleep quality. “We saw no clear difference between social media and other content, meaning total screen time disrupted sleep,” she said.

The survey asked participants to list their digital activities in bed, including gaming, social media, streaming, and general internet browsing. About 69% of respondents reported using social media alongside other forms of digital content before going to sleep. Those who experienced difficulty falling asleep or staying asleep at least three nights a week over a period of months were classified as insomniacs.

The Link Between Screen Use and Insomnia

The study’s results show a strong correlation between late-night screen use and poor sleep, but researchers caution that they cannot definitively prove causation. Dr. Hjetland stressed that while the findings suggest a pattern, it is unclear whether using screens late at night causes insomnia, or if people who already suffer from sleep problems turn to devices to pass the time.

The survey’s reliance on self-reported data could introduce some bias or variation in the results. Participants were asked to recall how often they used digital devices before bed, which can sometimes lead to inaccurate reporting. Still, experts agree that the research highlights an important trend that warrants further investigation.

Expert Opinions on Screen Use and Sleep Disruption

Joshua Piper, a sleep clinician at ResMed in the UK, praised the study for providing valuable evidence linking screen use to sleep disturbances. Piper explained that digital devices can have a detrimental effect on both sleep quality and sleep duration. “Some people struggle to fall asleep, others can’t stay asleep — devices often worsen both,” he said.

Experts agree that it’s not just the brightness or the use of “night mode” settings on devices that cause problems. Instead, the activity itself — such as scrolling through social media or engaging in games — stimulates the brain and delays the onset of sleep. Late-night screen use has been shown to increase anxiety levels, which further interferes with the ability to fall asleep.

How to Improve Sleep: Expert Recommendations

Health professionals offer a variety of strategies to improve sleep hygiene and reduce the negative impact of screens on sleep. The most straightforward recommendation is to stop using digital devices well before bedtime. By giving the brain time to unwind, people can improve both the quality and duration of their sleep. Experts also suggest establishing a consistent bedtime routine to regulate the body’s natural sleep cycle.

Dr. Hjetland and other health professionals recommend engaging in calming activities before bed, such as reading, practicing deep breathing exercises, or taking a warm bath. These activities help relax the mind and body, making it easier to fall asleep. Additionally, it’s important to avoid caffeine, alcohol, and heavy meals late in the evening, as these can also disrupt sleep.

Another key recommendation is to create a peaceful and cozy bedroom environment. This includes keeping the room dark, quiet, and at a comfortable temperature. Light physical activity during the day, such as walking or stretching, can also help promote better sleep.

The Importance of Daylight Exposure

Dr. Kat Lederle, a sleep expert, highlights the importance of natural daylight in regulating the body’s internal clock. She suggests that exposure to sunlight in the morning can help reset the body’s circadian rhythm, promoting better sleep at night. “Early sunlight exposure is critical for healthy sleep-wake cycles,” she said. Dr. Lederle also encourages people to slow their thoughts at night with enjoyable, non-stimulating hobbies, rather than engaging with devices.

The Need for Further Research

While the Norwegian study provides important insights into the connection between screen use and sleep disruption, experts agree that more research is needed to fully understand the long-term effects of digital devices on sleep. Researchers are calling for further investigations into the impact of nighttime phone alerts and the long-term changes in sleep patterns caused by excessive screen time. Better data will help shape more effective guidelines and recommendations for managing screen use before bed.

A Growing Concern for Young Adults

The findings of this study reflect a growing concern about the effects of digital devices on young adults’ health. As screen use continues to increase, particularly among younger generations, it’s crucial to understand how this behavior impacts sleep. The rise in insomnia and sleep disturbances among young adults may have long-term health consequences, making it all the more important to address this issue.