Each Hour on Your Phone in Bed Costs You 24 Minutes of Rest
We've all done it. Despite knowing better, we lie in bed, phone in hand, telling ourselves "just five more minutes" of scrolling, streaming, or gaming before sleep. But what is this seemingly innocent bedtime ritual really costing us?
According to groundbreaking new research published in April 2025, the price is far steeper than most of us realize.
The Sleep-Screen Equation: A Concerning Calculation
The comprehensive study, led by Dr. Gunnhild Johnsen Hjetland at the Norwegian Institute of Public Health, analyzed data from more than 45,000 students aged 18-28. The findings establish a clear mathematical relationship between screen time in bed and sleep quality:
Each additional hour of bedtime screen use correlates with 24 fewer minutes of sleep
Every hour spent on devices in bed increases insomnia risk by 63%
These effects compound with each additional hour of screen exposure
To put this in perspective: the average person who spends two hours on their phone before attempting sleep may be losing nearly an hour of rest while more than doubling their risk of insomnia.
Not Just Social Media: All Screen Activities Disrupt Sleep
One of the study's most surprising findings challenges a common assumption about bedtime tech use. Many people believe certain screen activities (like reading articles) are less disruptive than others (like scrolling social media).
"We found no significant differences between social media and other screen activities, suggesting that screen use itself is the key factor in sleep disruption," explains Dr. Hjetland.
This means watching Netflix, reading news, playing games, or checking Instagram in bed all produce similar negative effects on your sleep quality. The common denominator isn't the content—it's the screen itself.
The Mechanisms: Why Screens and Sleep Don't Mix
While the Norwegian study focused on establishing the correlation between screen time and sleep disruption, previous research has identified several physiological mechanisms behind this relationship:
Blue Light Suppression: The blue wavelength light emitted by screens interferes with melatonin production, the hormone that signals your body it's time for sleep.
Psychological Arousal: Beyond just light exposure, the content we consume—whether social media, news, or entertainment—activates our brains rather than allowing them to wind down.
Notification Disruption: Even in silent mode, the psychological anticipation of notifications can keep our brains in a heightened state of alertness.
Time Displacement: Simply put, time spent on screens directly replaces time that could be spent sleeping.
Breaking the Bedtime Screen Cycle
If you recognize your own habits in these findings, you're not alone. The good news is that even small changes to your bedtime routine can significantly improve sleep quality:
1. Establish a Digital Sunset Set a non-negotiable cutoff time for all screens at least 30-60 minutes before your intended sleep time. This allows your brain to begin its natural wind-down process.
2. Create a Phone-Free Bedroom The most effective approach is often the simplest: charge your devices in another room. This eliminates both the temptation to check them and the potential for notification disruptions.
3. Replace, Don't Just Remove Instead of creating a screen vacuum before bed, intentionally replace digital activities with sleep-promoting alternatives like reading physical books, gentle stretching, or meditation.
4. Harness Morning Light Sleep experts emphasize that getting natural daylight exposure in the morning helps regulate your internal body clock, making it easier to fall asleep at night.
5. Consistency is Key While weekend sleep patterns often differ from weekdays, maintaining consistent sleep and wake times helps strengthen your natural circadian rhythm.
The Bigger Picture: Digital Wellness Beyond Bed
While focusing on bedtime screen habits is crucial, true digital wellness extends to our entire relationship with technology. Consider implementing mindful tech practices throughout your day:
Schedule regular screen breaks during work hours
Disable non-essential notifications
Use screen time tracking tools to become more aware of your digital consumption
Create tech-free zones and times in your home
By developing a more intentional relationship with our devices, we can enjoy technology's benefits while protecting our sleep—one of the most fundamental pillars of physical and mental wellbeing.
Remember: your phone will still be there in the morning, but those precious hours of quality sleep, once lost, cannot be recovered.
