Scrolling on your phone before bed may not be as bad for your sleep as previously believed, according to new research from Toronto Metropolitan University (TMU) and the Université Laval. The study, published in the journal Sleep Health, involved over 1,000 adults and found that nightly screen use does not necessarily contribute to poor sleep among adults.
The researchers discovered that more than 80% of participants engaged in bedtime screen use in the past month, with close to half reporting nightly screen use. Surprisingly, the study revealed that overall sleep health was comparable for individuals who used screens every night and those who did not use screens at all before bed.
Adults who used screens almost every night reported the best sleep timing and daytime alertness, while those who used screens less than once per week reported the highest sleep regularity and satisfaction. The worst sleep health was observed among adults who used screens at night more than once per week but less frequently than every night.
Professor Colleen Carney from TMU emphasized the importance of considering factors such as age, timing, and intensity of blue light exposure when evaluating the impact of bedtime screen use on sleep. She noted that excessive blue light exposure in the evening may be more concerning for teens due to increased light sensitivity during puberty.
The study highlighted the complex relationship between blue light, screen use, and sleep health, suggesting that how adults use their devices before bed—not just when they use them—may influence sleep quality. Some apps can promote relaxation, while others may elicit emotions that interfere with sleep.
To test the effects of bedtime screen use on sleep, Professor Carney recommended monitoring sleep patterns for a week with regular device use and then for a week without using devices at least one hour before bedtime. If better sleep is experienced with an earlier bedtime for devices, it may be beneficial to establish a new habit. However, if no significant difference is noticed, bedtime screen use may not be as problematic as previously thought.
Overall, the study underscores the importance of individual habits and preferences when assessing the impact of screen use on sleep health. By being mindful of how and when devices are used before bed, adults can make informed decisions to promote better sleep quality.
