An hour’s screen use in bed increases risk of insomnia by 59%: Why new study calls for sleep hygiene reset

 Source: https://indianexpress.com/article/health-wellness

Researchers suggested stopping screen use at least 30-60 minutes before sleep. (Photo: Pexels)

Scientists have found another reason to put the phone down. A survey of 45,202 young adults in Norway has discovered that screen-scrolling in bed drives up your risk of insomnia by 59 per cent and cuts your sleep time by 24 minutes. However, social media was not more disruptive than other screen activities, according to a new study published in Frontiers of Psychiatry.

Insomnia is defined as trouble sleeping and daytime sleepiness at least three times a week over at least three months. While the study did not determine causality — for example whether screen use causes insomnia or if students with insomnia use screens more — researchers found that using a screen in bed at night makes it much more likely you will sleep less and sleep poorly.

All screen devices to blame: Laptop, mobile, TV and Kindle

Sleep problems are widespread and according to ENT surgeon and sleep disorder expert Dr Seemab Shaikh, even studies from AIIMS have shown that sleep disorders, particularly Obstructive Sleep Apnea, affect 34 per cent of the population, meaning one in three individuals. “Whether it’s a laptop, mobile, TV, or even a Kindle, these devices keep you awake and can distract you from falling asleep. The blue light emitted by these devices hits the retina and activates the cells connected to the brain’s centre, disrupting sleep. This delay in falling asleep leads to a delayed wake-up time, throwing off your entire circadian rhythm. This can lead to short-term memory loss, irritability, mood swings and daytime headaches,” said Dr Shaikh.

Why the type of screen doesn’t matter

Scientists used the 2022 Students’ Health and Wellbeing survey of 45,202 participants in full-time higher education aged between 18 and 28. They sorted responses into three categories, one where participants used social media, one where they did not mention social media and one where participants selected several activities, including social media. Researchers found increasing screen time after bedtime by one hour in any of these categories increased the odds of insomnia symptoms by 59 per cent and lowered sleep duration by 24 minutes. “Using a screen in bed at night makes it much more likely you will sleep less and sleep poorly, but social media use is no worse than any other form of screen time,” said the authors. There was no significant difference between social media and other screen activities, suggesting that screen use itself is the key factor in sleep disruption. This is likely due to time displacement where screen use delays sleep by taking up time that would otherwise be spent resting.

How to reduce screen use

Researchers suggested stopping screen use at least 30-60 minutes before sleep. “Consider disabling notifications to minimize disruptions during the night,” they said. Dr Shaikh suggests maintaining a sleep diary of consistent sleep schedules, a comfortable sleep environment and avoiding caffeine and alcohol at least six hours before.