Spending an hour on your phone or other screens before bed isn’t just a bad habit, it could steal 24 minutes of your sleep and significantly increase your risk of insomnia. This insight comes from a new study in Norway, which analyzed sleep habits and screen time among young adults. The research confirms that whether it’s social media, watching TV, or reading on your device, all screen activities before bedtime can disrupt your sleep.

While we often hear that blue light is the main culprit, the researchers suggest that any bright light exposure before bed can interfere with our natural sleep-wake cycle. Our brains, still much like those of our ancient ancestors, might confuse any strong light with daylight, making it harder to wind down.

To protect your sleep, consider disconnecting from screens at least an hour before bed. Using features like blue light filters on your devices can help, but the best practice is to reduce evening screen time altogether. Sticking to a regular sleep schedule also teaches your body when to shut down, making it easier to fall and stay asleep.

SOURCE:

Healthline, April 1, 2025