People who spend more time in front of gadgets are more likely to suffer from insomnia and sleep problems. This conclusion was reached by a Norwegian study that surveyed more than 45,000 students.
The study found that each extra hour of screen time was linked to a 63 per cent increase in the risk of insomnia and a 24-minute decrease in sleep.
However, researchers say they only found a correlation between gadget use and poorer sleep quality and did not prove that the former caused the latter.
Experts say that for better sleep, you should put your phone away before bed, relax and do your daily routine.
The scientists who conducted the study, based on surveys of 18-28 year old students in 2022, wanted to examine the relationship between the amount of screen time in bed and sleep.
They also tried to investigate the impact on social media compared to other types of digital activities.
Dr Gunnhild Johnsen Hutland of the Norwegian Institute of Public Health, lead author of the study published in Frontiers, says the type of activity was less influential than screen time overall.
“We found no significant differences between social media and other activities in front of a screen, suggesting that screen use is a key factor in sleep disturbance,” he says.
Sleep or social media
As part of the Norwegian Health and Social Care Study 2022, participants were asked to note that they used any digital media after getting into bed.
The options were: watching films or TV, social media, surfing the internet and gaming.
Among those who used gadgets in bed before bed, 69% said they watched social media and had various digital activities.
Participants were also asked to identify how many nights a week and how long they used digital media, as well as how often they had difficulty falling asleep or sleeping soundly during the night, waking up early and how often they felt tired.
Those who had these problems had insomnia at least three nights a week for at least three months, the researchers said.
While the study found a link between screen use before bed and sleep or insomnia, they say it’s not a need and consequences.
“This study cannot determine cause and effect relationships – for example, whether or not insomnia use, it is more likely that students with insomnia will use gadgets,” says Dr Hatland.
The researchers also note that the fact that the study participants themselves reported their experiences may mean that it contains biases and the findings should not be considered globally representative.
Joshua Piper, a sleep specialist at Resmed UK, says the study provides valuable evidence that the use of electronic devices has a negative impact on sleep.
“It affects both your ability to fall asleep and the quality of your sleep, so some people may find it difficult to sleep and others may sleep soundly at night,” he said.
While the impact of screen time can be tried to be mitigated by adjusting the brightness of the screen or by using night mode, Piper said previous research suggests that interaction with the device itself causes sleep disturbances.
Tips for better sleep
Sleep disorders are often blamed on smartphone use before bedtime.
In this case, the actual impact of social media or watching online -content at bedtime on physical and mental health remains controversial.
However, experts still recommend not using gadgets before trying to fall asleep.
They also say it can be a definite daily routine to go to bed and get up at the same time each day to improve sleep.
Mental health charities recommend trying relaxation activities such as breathing exercises, reading a book or taking a bath, rather than trying to fall asleep.
They also advise you to avoid caffeine, alcohol or large amounts of food before bed, do light exercise and try to make your bedroom as comfortable as possible.
Sleep expert, Dr Kat Lederle, told the BBC that it’s important to regulate our internal biological clock with natural sunlight, especially in the morning.
There can also be enjoyable activity, but without over-stimulation.
The authors of the Norwegian study emphasise the need for further research on this topic, including long-term sleep monitoring, as well as research into the impact of notifications received on the device at night