One hour screen time at bedtime increases your risk of insomnia by 59%

• A new Norwegian study found that one hour screening time at bedtime is 59% higher at risk of insomnia, resulting in 24 minutes less sleep.
• Findings show that social media use is less likely to fall asleep than watching TV, movies, or reading on mobile devices.
• There is some controversy over the negative effects of blue light on sleep quality, but there is widespread agreement that exposure to common bright light before bed can lead to sleep deprivation.

Many people simply don't get enough sleep despite the health benefits of quality shuteye.

Additionally, only 35% of US residents could get the recommended 8 hours of sleep each day.

On the other hand, multiple factors It affects the quality of your sleep And a new Norwegian study found that spending time on a cell phone at bedtime can lead to poor sleep and insufficient sleep.

Findings show that screen usage increased for an hour insomnia The risk increased by 59%, reducing sleep time by 24 minutes.

This study included 45,202 young adults aged 18-28 and examined the effects on different types of screen activity and sleep. The full results were published on March 31st Frontiers of psychiatry.

“Previous studies often suggest that social media use can be especially sleepy, but our findings challenge this concept,” says senior author, BørgSivertsenThe PhD, a senior researcher at the Norwegian Institute of Public Health, told Healthline.

The study tracked activities such as social media use, watching TV and movies, gaming, listening to music and podcasts, and reading. Sivertsen said the follow-up investigation involves using phone calls for work-related issues before bedtime.

Previous research Light waves from electronic displays, particularly in the blue range of the visible spectrum, indicate that they can disrupt sleep and disrupt the body's natural circadian rhythm.

There is evidence that Blue light exposure Regulates hormone production when you go to bed MelatoninIt helps to promote and maintain sleep. As a result, many phone manufacturers now offer blue light filtering capabilities for late-night use on devices.

The blue wavelength light is beneficial During the day, it increases attention, improves mood and reduces reaction times.

However, not all studies support blue light and sleep concerns.

recently study We followed blue- to yellow-yellow light exposure for the 1 hour before bedtime affected sleep in 16 participants. Researchers discovered There's no real difference Between the hue. According to their findings, sleep may be equally disturbed by bright lights of any colour.

Leah KaylorPhD, MSCP, clinical psychologist, and author of a book on future sleep was concerned about blue light. But she explained why bright light is more likely to be a sound sleep problem in general. Dr. Kaylor was not involved in this study.

“We still have the same neural circuits as our caveman ancestors. “We still have the same circuits, so the presence of light near bedtime can easily confuse our brains.”

But not everyone reacts to bright light the same.

“We think it's important to acknowledge that how light can suppress melatonin differs between individuals. 50 times,' Jonathan Cedarnea sleep expert at Uppsala University in Sweden, told Healthline. Cedernaes was not involved in this study.

A good sleep is Important elements of health. Not getting enough sleep can have negative effects on most major systems in the human body, such as:

• Central nervous system
• Immune system
• Respiratory system
• Digestive system
• Cardiovascular system
• Endocrine system

Referring to his research, Severdsen said, “Interestingly, students who used social media exclusively had the lowest rate of insomnia and longest sleep compared to those engaged in other screen activities and mixing activities.”

His research assumes that social media participation may actually be less effective than other activities, as the socialization it supports may protect sleep.

But a 2019 Survey It has been found that using screens of all kinds appears to cause sleep problems in adolescents and younger children. This includes social media, watching TV and movies, games and e-books.

“Adolescents tend to respond more socially and emotionally, making social interactions more exciting and more difficult to separate from before sleep,” Shivatsen speculated. “[They] In many cases, the stage of sleep can be delayed. This means that late-night social screens can change your sleep schedule even further. ”

Additionally, Cedernaes quoted a Metastudies of 125,000 childrenI found that even if the child doesn't use it, accessing the media device in the bedroom would make them sleep poorly.

For young adults in college, social media pull remains strong: 1 investigation It was found that 93% of Gen Z respondents reported being awake past bedtime to join social media.

Kaylor expressed surprise at the conclusions of Norwegian research on social media activities, saying the game is linked to widening sleep disruptions elsewhere, thus expressing concern that the game is not being tracked more closely.

“Overall,” Kaylor said. “The results are interesting, but not strong, and we need to do more research to truly support the claim that social media use in bed before sleep is protective. That claim is very broad.”

Cedernaes suggested unpacking the impact of social media Sleep problems It is a difficult effort and there are many possible confounding factors to consider.

These include relationships with social media. For example, do they think it can relax or cause stress? Are they turning to their phones due to existing sleep issues? Does their screen use come at the end of a stressful day?