One in three adults experience insomnia, with about half of these cases causing disruptions in daily functioning. A major cause of sleep disturbances is the use of phones before bed, as the bright screens can replace rest and sleep time. A recent study found that an hour of screen time in bed increases the risk of insomnia by 59% and reduces average sleep duration by 24 minutes. The research, which includes data from over 45,000 adults aged 18-28, shows that it’s not the type of content on screens that matters, but rather the total time spent using them before sleep. The evidence is most pronounced in teenagers, but young adults also experience negative impacts on sleep habits. The researchers suggest reducing screen time before sleep, ideally stopping 30-60 minutes before bedtime, and disabling notifications to minimize disruptions during nighttime. Poor sleep quality has significant effects on mental health, as insufficient sleep is linked to increased symptoms of anxiety and depression. Getting seven to nine hours of sleep per night is optimal for brain function. The type of internet content consumed before sleep is also important, as watching scary movies or viewed disturbing social media content can trigger stress and interfere with sleep. Reading before bed is recommended over screen use for better sleep quality. Advanced correction: Simulation of glow of a phone screen’s illuminating a dark bedroom with soft blue light.

Source: https://www.dw.com/en/off-your-phone-screen-use-in-bed-raises-insomnia-risk-59/a-72092452?maca=en-rss-en-all-1573-rdf