Screen time in bed has emerged as a significant factor influencing sleep quality, particularly among young adults. A recent Norwegian study involving over 45,000 participants aged 18 to 28 revealed that each hour of screen use at bedtime increased insomnia risk by 59% and reduced sleep duration by 24 minutes. While social media use was not found to be more disruptive than other screen-based activities like watching TV or reading on mobile devices, the study highlighted the universal impact of screen exposure on sleep. Bright light emitted by screens can suppress melatonin production, delaying the circadian rhythm and prolonging sleep onset.

The mechanisms behind this disruption are multifaceted. Screen time often displaces hours meant for sleep, while the psychological stimulation from engaging content increases alertness. Notifications and interruptions from devices further exacerbate sleep disturbances. Studies have shown that individuals using screens in bed report poorer sleep quality, shorter sleep durations, and heightened symptoms of insomnia compared to non-users. Interestingly, those exclusively using social media had better sleep outcomes than those engaging in other screen activities, suggesting variations in the impact of specific screen behaviors.

The global prevalence of insufficient sleep among youth underscores the widespread implications of bedtime screen use. Research indicates that excessive evening screen exposure correlates with delayed bedtimes and reduced total sleep time across diverse cultural contexts. For instance, studies from Saudi Arabia and Norway consistently demonstrate these patterns. Sleep loss linked to screen habits has been associated with adverse effects on mental health, cognitive functioning, and physical well-being, including risks like obesity and impaired academic performance.

Efforts to mitigate these effects have focused on promoting sleep-friendly behaviors. Recommendations include limiting screen use an hour before bedtime, keeping devices out of bedrooms, and reducing psychologically stimulating content such as violent media. Educators, clinicians, and parents play a crucial role in fostering healthy habits to combat the negative consequences of excessive screen time on sleep.