Why Bedtime Doomscrolling Is Bad For Your Health?

We all know how easy it is to get lost in our phones, especially at night. Whether it’s checking social media, reading the news, or just scrolling mindlessly, it’s hard to resist the temptation to keep swiping long after we should be sleeping. But recent research has revealed that this late-night screen time may be doing serious harm to our health, especially when it comes to our sleep.

A New Study Reveals the Truth About Late-Night Screen Time

A new study from Norway has found that just one hour of doomscrolling before bed can lead to serious sleep issues. In fact, it could increase your risk of insomnia by 59% and reduce your sleep time by a whopping 24 minutes. The research surveyed over 45,000 young adults, and the results are eye-opening. It turns out that simply using a screen in bed—not just social media—is the main culprit behind sleep disruption.

Why Does Screen Time Impact Our Sleep?

Dr. Gunnhild Johnsen Hjetland, the lead author of the study, explains that it’s not necessarily what you’re doing on your phone that’s the Health problem. Instead, it’s the act of using a screen late at night that messes with your sleep. Whether you’re scrolling through Instagram, checking your emails, or watching videos, the screen itself is what disrupts your ability to rest.

Hjetland pointed out that the type of screen activity (whether social media or other types of content) doesn’t seem to matter much. What’s important is the amount of time spent using screens in bed. The more time you spend on your phone before bed, the more likely you are to experience sleep Health disruptions, including delayed bedtimes and longer periods of wakefulness before falling asleep.

The Science Behind Sleep Disruption

There are several reasons why using a phone at night is so bad for your sleep:

1. Notifications Disturb Sleep: Constant pings from messages, social media, and apps can interrupt your rest, even if you don’t consciously engage with them.
2. Screen Time Replaces Sleep Time: The more time you spend on your phone, the less time you have to rest. That extra scrolling takes away from the time you could be using to wind down and get quality sleep.
3. Wakefulness and Longer Sleep Latency: Using a screen before bed stimulates your brain, making it harder to relax and fall asleep quickly.
4. Light Exposure and Disrupted Circadian Rhythms: Phones emit blue light, which can mess with your body’s natural sleep-wake cycle (circadian rhythm). This can make it harder for you to feel sleepy when you should be.

The Risks Aren’t Just for Teens

While previous research has mainly focused on teenagers and their late-night screen habits, this new study stresses that adults aren’t immune to the consequences of screen use in bed. Dr. Hjetland notes that sleep problems are common among students, but they also impact Health people of all ages. Poor sleep can affect mental health, academic performance, and overall well-being.

How to Improve Your Sleep Hygiene

If you’re guilty of doomscrolling in bed, don’t panic. It’s never too late to change your habits for better sleep. Here are some tips to help you break the cycle of late-night screen use:

1. Set a Time Limit for Screen Use: Try to stop using your phone at least 30-60 minutes before bed. Use this time to unwind with a book or relax without the distraction of screens.
2. Create a Bedtime Routine: Develop a calming pre-sleep routine Health that doesn’t involve technology. Consider stretching, journaling, or practicing deep breathing exercises to help your mind and body wind down.
3. Turn Off Notifications: If you can’t resist checking your phone, at least turn off notifications. This way, you won’t be constantly interrupted by alerts that can disrupt your focus or sleep.
4. Use Night Mode or Blue Light Filters: Many phones now come with features that reduce blue light exposure at night. These settings can help minimize the impact on your circadian rhythm.

The Power of Putting Your Phone Down

In the age of constant connectivity, it’s more important than ever to recognize when to disconnect. Late-night doomscrolling may feel harmless in the moment, but it can have long-term consequences for your sleep and overall health. By making small changes, like limiting screen time before bed and creating a peaceful bedtime routine, you can improve your sleep quality and set yourself up for better health in the long run.

So, next time you find yourself scrolling late into the night, think twice. Your mind and body will thank you for putting the phone down and getting a good night’s rest.