Smartphone Use Before Bed Linked to Poor Sleep and Insomnia, Study Finds

A study conducted at universities in Norway has found that using smartphones in bed may lead to serious sleep disturbances.

The research, which included more than 45,000 students, found that just one hour of screen time before bed increases the risk of insomnia by around 60% and reduces total sleep time by an average of 24 minutes.

Experts have long warned about the impact of screen exposure on sleep quality, and this latest study reinforces those concerns.
“The main issue isn’t necessarily what you’re doing on your screen, but how long you’re spending in front of it,” explained Dr. Gunnhild Johansen Heitland from the Norwegian Institute of Public Health.

According to Dr. Heitland, whether users are watching videos, browsing the web, or listening to a podcast, the negative impact on sleep is the same.

The study analyzed data from young adults aged 18–28, who were asked to report their screen habits before bed. Participants noted what time they got into bed, how long they used their phone, and what types of content they engaged with. Researchers also tracked metrics such as how long it took them to fall asleep, nighttime awakenings, sleep interruptions, and daytime drowsiness.

Every additional hour spent scrolling in bed worsens sleep quality, regardless of whether it's spent on Instagram, studying, or watching videos. The danger is clear: screens steal the most precious time of the day.