Most people go to bed with their phone nearby. A survey from the American Academy of Sleep Medicine found that 87% of Americans sleep with their phone in their bedroom.
A separate AASM survey found that 91% of people admitted they have stayed up too late binge-watching TV.
Phones and televisions are a normal part of daily life, but they may also cost us valuable sleep. Recent research shows that screen use at night can raise the risk of insomnia and shorten sleep.
What researchers found
A study published in Frontiers in Psychiatry in March 2025 examined screen use in bed among nearly 40,000 university students in Norway. Researchers compared different activities, such as social media use, streaming, surfing, listening to audio books or music, gaming or studying, to see how they affected sleep.
The findings showed a link between more screen time and worse sleep. Each one-hour increase of screen time after going to bed was tied to a 59% higher chance of having symptoms of insomnia. Students also slept an average of 24 minutes less per night for every extra hour of screen use. Over time, those lost minutes can add up to hours of missed sleep each week.
Another study, published in JAMA Network Open in March 2025, looked at screen use in adults across the United States and Puerto Rico. The results were striking. Compared with people who avoided screens, those who used them before bed had a 33% higher rate of poor sleep quality. They also slept about 50 minutes less each week. On workdays, nightly screen users slept an average of 7.6 minutes less per night. On nonworkdays, they slept about 5 minutes less.
These numbers may sound small, but the effect builds night after night. Less sleep can mean lower energy, reduced focus and long-term health concerns. Together, these studies add to a growing body of evidence showing that screen habits affect both the quality and quantity of sleep.
How to take back your bedtime
The good news is that small changes can make a big difference. Here are some ways to start:
- Turn off devices early. Power down electronics at least 30 to 60 minutes before bed.
- Move your phone. Keep it in another room if possible. If you use it as an alarm, try a clock instead.
- Create a routine. Reading, journaling or a warm shower can help your body wind down.
- Stick to a schedule. Going to bed and waking up at the same time each day supports healthy sleep.
- Silence alerts. If you must keep your phone nearby, turn off notifications so they don’t disturb you.
The takeaway
Digital media use is here to stay, but that doesn’t mean it has to interfere with sleep. Even small losses add up, and poor sleep can affect your health, mood and daily life. By limiting screens before bed and building a calming routine, you can protect your rest and feel better during the day.
Medical review by Ahmed Saleh, MD