In a new study, researchers found some pretty scary stuff about screen time before bed. It has a particularly harmful impact on sleep quality in young adults. In order to better understand the effects of screen time on sleep quality, researchers surveyed more than 45,000 participants between the ages of 18 and 28. The results show a clear, dose-response relationship between more screen time in bed and a greater risk of insomnia.
The survey meticulously examined six specific activities involving screen use: watching movies or TV shows, checking social media, surfing the web, listening to music or podcasts, playing video games, and completing readings for coursework. Taken together, these actions have fueled a burgeoning concern over how late-night technology use impacts sleep.
Findings on Screen Time and Sleep Quality
The study’s findings reveal that participants who engaged in more screen time while in bed experienced a greater likelihood of insomnia. More specifically, each extra hour of screen use in bed was linked to a 24-minute sleep duration loss. This U.S.-based, international study points to the potential that the growing trend of pre-sleep electronic use may be pulling us out of our natural sleep patterns.
The study found that bed screeners had a greater prevalence of insomnia symptoms. These symptoms consisted of trouble with initiating sleep, maintaining sleep overnight, and an overall increased level of daytime sleepiness.
Børge Sivertsen, PhD, senior author of the study, pointed out the significance of these findings. He stated, “Reductions in sleep over time can contribute to cumulative sleep debt, increasing the risk of fatigue, impaired cognitive function, and poorer mental health.” For young adults already prone to insufficient sleep, losing an average of nearly half an hour each night could have significant consequences over time.
Recommendations for Better Sleep Hygiene
Given these conclusions, experts always advise the implementation of preventative measures to maintain good sleep hygiene. The Centers for Disease Control and Prevention recommends shutting down all electronics at least 30 minutes prior to bedtime. If nothing else, most experts can agree that reducing screen time exposure makes for a healthier lifestyle across the board.
Participants who reported spending two hours of TV time in bed lost an average of 48 minutes of sleep. This tragic statistic emphasizes the need to re-assess nighttime practices.
Here’s what some experts think this new advice misses and why that might be counterproductive for many people. They all share a common belief in the importance of managing screen time. Michael Grandner, PhD, remarked, “Do it in a way that minimizes its impact as much as possible.”
The Cycle of Sleep Disturbance
These study results are consistent with other research that has found a connection between late-night screen time and sleep quality. Consequently, the researchers suggest that limiting screen time in bed may serve as an effective strategy to enhance sleep quality among young adults.
Sivertsen continued to emphasize the larger public health picture of these成果For those of us who do experience sleep disorders, knowing that nighttime screen usage can be harmful is important information to have.
Another aspect of insomnia is that it is a multi-faceted disorder that cannot be measured just by how much an individual sleeps, according to Michael Grandner. He stated, “You could get eight hours of sleep and still have insomnia, or you could get five hours of sleep and have no insomnia.” This highlights the multifaceted nature of sleep health and underscores the importance of addressing both quantity and quality of sleep.
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