A major new study from the Norwegian Institute of Public Health has drawn a firm connection between screen usage in bed and increased insomnia risk, raising fresh concerns about digital habits and their impact on sleep quality. The study, which evaluated more than 45,000 young adults aged 18 to 28, found that those who used screens during bedtime faced a 59% higher risk of developing insomnia compared to those who refrained.
With smartphones and tablets now woven into the daily routines of millions, especially younger populations, this discovery adds to a growing body of evidence cautioning against the misuse of digital devices—particularly at night. The research, published in the journal Frontiers in Psychiatry, highlights how screen exposure late in the day reduces sleep not because of the content being consumed, but because of time displacement—the habit of delaying sleep by substituting it with screen activity.
Screen Time Over Content Type
Contrary to assumptions that social media or emotionally charged content may be the primary culprit, the Norwegian research found no significant difference between social networking, video streaming, gaming, or browsing. All forms of screen use contributed similarly to sleep disruption. This underscores a broader concern: it’s the act of screen engagement itself—regardless of what’s being viewed—that interferes with the natural sleep cycle.
“We found no significant differences between social media and other screen activities, suggesting that screen use itself is the key factor in sleep disruption,” said Dr. Gunnhild Johnsen Hjetland, the study’s lead author. “This is likely due to time displacement, where screen use delays sleep by taking up time that would otherwise be spent resting.”
On average, screen use in bed was shown to reduce total sleep duration by about 24 minutes per night, which may not seem substantial on its own but can accumulate over time, creating sleep debt and worsening mental and physical health outcomes.
Rising Sleep Challenges Among Students
The study also brought attention to the high prevalence of sleep problems among students, a group that often relies heavily on digital devices for both educational and recreational purposes. Insufficient sleep in this age group may lead to cascading problems, including reduced academic performance, emotional instability, and compromised mental health.
“Sleep plays a crucial role in emotional regulation, memory consolidation, and overall well-being,” Hjetland noted. “Even minor disruptions, if sustained over time, can have meaningful consequences.”
This concern is echoed by other global studies. A separate investigation by Pennsylvania State University reported that inadequate sleep among young adults can significantly increase the risk of hypertension, one of the leading causes of cardiovascular disease. Together, these findings present a comprehensive warning about the wide-ranging implications of poor sleep habits in young populations.
Why Screen Use Delays Sleep
Several theories explain why screens may disrupt sleep. One common explanation is blue light exposure, which can suppress melatonin production—a hormone that helps regulate sleep. However, this latest study emphasizes that behavioral patterns, rather than just the physiological effects of light, may be more to blame.
Instead of screens making individuals more alert, it’s the habit of prolonging wakefulness to continue engaging with digital content that pushes sleep further into the night. This leads to reduced sleep duration and fragmented sleep quality.
While blue light filters and screen dimmers are commonly recommended as protective measures, Hjetland argues that these tools may not address the root of the problem. “It’s less about the type of content or the screen brightness, and more about how long and how late people are engaging with devices in bed,” she said.
Recommendations and Behavioral Adjustments
To combat the risk of insomnia tied to bedtime screen use, researchers suggest straightforward but effective strategies:
- Cease screen usage at least 30–60 minutes before bedtime.
- Disable notifications to prevent interruptions during the night.
- Avoid bringing phones or tablets to bed, encouraging alternative wind-down routines like reading physical books or meditation.
These habits not only promote more restful sleep but also help reinforce a healthy circadian rhythm. According to sleep specialists, even small lifestyle adjustments can lead to better sleep quality within days.
Despite the clear findings, Hjetland acknowledges that further research is necessary to explore cultural, geographic, and gender-based differences in screen use and its impact on sleep across different populations. This would help formulate more targeted public health interventions.
The Broader Implications for Public Health
With insomnia on the rise globally, especially among younger generations, the study adds urgency to the conversation around screen hygiene. The World Health Organization and other health bodies have repeatedly warned that modern lifestyles—characterized by prolonged screen exposure, erratic sleep patterns, and chronic stress—are pushing up rates of sleep-related disorders.
By linking screen use in bed directly to higher insomnia risk, the Norwegian research may prompt schools, universities, and health policymakers to prioritize sleep education alongside digital literacy. Efforts could include campaigns discouraging screen use at night, incorporating sleep assessments in student health checkups, and encouraging device-free zones in homes and dormitories.
Addressing Resistance to Changing Habits
One of the main barriers to behavioral change lies in how ingrained screen use has become in the daily lives of young people. Whether it’s staying up to finish a show, check messages, or scroll through social media, digital habits are now closely intertwined with relaxation and bedtime routines.
Experts warn that this conflation of digital engagement with relaxation is counterproductive, as it actually stimulates the brain and delays the transition into restful sleep. As Hjetland emphasized, reframing the narrative around rest—and helping people understand that screen-free time is essential to recovery—is a crucial first step.
Parents, too, play a role in modeling screen habits. Several child psychologists suggest that adolescents mirror adult behaviors. If parents frequently use screens in bed, children may view that as acceptable or even beneficial. Therefore, interventions should extend beyond schools to include family-based awareness programs.
What This Means Going Forward
The research provides compelling data that screen use before or during bedtime isn’t merely a harmless routine—it has tangible impacts on sleep quality, health, and overall well-being. The study’s scale, involving over 45,000 participants, strengthens the reliability of its findings and gives weight to public health warnings about digital habits.
At a time when mental health and academic performance are under strain, especially post-pandemic, understanding and mitigating the causes of poor sleep has become an important priority. Screens, while integral to modern life, may require more careful regulation in personal routines, especially during evening hours.
The path to better sleep and healthier lives may begin not with new technology or medication, but simply by turning off the phone and reclaiming the night for rest.
