LONDON — People who spend extended time using digital devices in bed are more likely to experience insomnia and reduced sleep duration, according to a large Norwegian study of over 45,000 students.

The study, published in Frontiers in Public Health, found that each additional hour of screen use in bed was associated with a 63% higher risk of insomnia and 24 fewer minutes of sleep.

Researchers, however, emphasized that the findings are correlational and do not prove causation.

Dr. Gunnhild Johnsen Hjetland of the Norwegian Institute of Public Health, lead author of the study, said that the type of screen activity — whether watching videos, browsing, or using social media — did not significantly affect the results.

"Screen use itself is the key factor in sleep disruption," she said.

Participants in the study, aged 18 to 28, were surveyed in 2022 on their bedtime habits.

They were asked how often they used screens after going to bed and for how long.

Activities included watching TV or movies, using social media, browsing the internet, and gaming. Around 69% of participants said they used social media in addition to other screen-based activities before sleep.

Those who reported difficulty falling or staying asleep, early waking, or daytime fatigue at least three times a week for three months were classified as experiencing insomnia.

The researchers acknowledged that their findings were based on self-reported data, which may be subject to bias, and stressed that the study should not be generalized to populations outside Norway.

Sleep experts say the research adds to growing evidence that screen use can negatively impact sleep. “It steals both opportunity and the quality of your sleep,” said Joshua Piper, a UK-based sleep clinician at ResMed.

He noted that even adjusting screen brightness or enabling night mode may not be enough to counteract the stimulating effects of device use.

According to UK health experts, around one in three people experience some form of insomnia. Common culprits include late-night phone use and "doomscrolling."

Experts recommend minimizing digital device use before bed, maintaining a consistent sleep schedule, and engaging in relaxing activities such as reading, taking a bath, or doing breathing exercises. Avoiding caffeine, alcohol, and large meals before bedtime can also help.

Sleep therapist Dr. Kat Lederle advised getting early morning sunlight exposure to regulate the body’s internal clock and suggested winding down with calming, non-stimulating activities.

The researchers behind the study called for further long-term research into how screen time affects sleep, including the impact of nighttime notifications and other digital interruptions. — BBC