Scrolling on your phone before bed may not be as bad for your sleep as previously believed, according to new research from Toronto Metropolitan University (TMU) and the Université Laval. The study suggests that nightly screen use does not necessarily contribute to poor sleep among adults.
The cross-Canada study surveyed over 1,000 adults about their bedtime screen use and sleep health. Surprisingly, more than 80% of participants reported engaging in bedtime screen use in the past month, with close to half admitting to using screens every night before bed.
Published in the journal Sleep Health, the research findings indicated that overall sleep health was similar for individuals who used screens every night and those who did not use screens at all before bed. Adults who used screens almost every night reported better sleep timing and daytime alertness, while those who used screens less than once per week reported higher sleep regularity and satisfaction.
Interestingly, the study revealed that the worst sleep health outcomes were observed among adults who used screens at night more than once per week but less frequently than every night. TMU professor Colleen Carney, a sleep and mood disorders specialist, pointed out that previous discussions on blue light exposure did not consider factors such as age, timing, and intensity of exposure.
Professor Carney emphasized that excessive blue light exposure in the evening may be a concern for teenagers due to increased light sensitivity during puberty. However, as individuals age, they become less sensitive to light, and age-related changes in the eyes make light less disruptive.
Large-scale studies like this one are shedding light on the intricate relationship between blue light, screen use, and sleep health. It’s not just about when adults use their devices before bed, but also how they use them. Certain apps may promote relaxation, while others could evoke emotions that interfere with sleep.
To test the effects of bedtime screen use on sleep, Professor Carney suggests monitoring sleep patterns for a week as usual, and then abstaining from device use at least one hour before bedtime for the following week. If better sleep is experienced with an earlier bedtime for devices, it may be beneficial to establish a new habit. However, if no significant difference is noticed, the device may not be as problematic as commonly believed.
The study provides valuable insights into the impact of bedtime screen use on adult sleep health, encouraging individuals to be mindful of their device usage habits before bedtime. By understanding how screen use affects sleep patterns, adults can make informed decisions to promote better sleep quality and overall well-being.
For more information, you can refer to the published study in Sleep Health by Lydi-Anne Vézina-Im et al., titled “The complex association between bedtime screen use and adult sleep health.” DOI: 10.1016/j.sleh.2025.06.010.
This research was conducted by Toronto Metropolitan University and is a significant contribution to understanding the complex relationship between screen use and sleep health among adults.
