You know the drill—you crawl into bed, promising yourself just a quick scroll, but before you know it, it’s way past midnight, and sleep feels impossible. Sound familiar? A new study from Norway confirms what many of us already feel in our exhausted bones: staring at screens before bed is stealing our sleep.
What Researchers Discovered
Scientists asked over 45,000 college students about their nighttime screen habits, and the results were eye-opening (pun intended). The more time people spent glued to their devices in bed, the worse they slept. Here’s the breakdown:
- 59% more likely to struggle with insomnia for every extra hour of screen time.
- Lost nearly half an hour of sleep each night.
- Didn’t matter if they were texting, watching shows, or studying—the screen itself was the problem, not what they were doing on it.
Dr. Gunnhild Johnsen Hjetland, who led the research, put it bluntly: “The longer you’re on your phone in bed, the harder it is for your brain to shut down.”
Why Your Phone Ruins Your Sleep
That blue glow from your screen? It’s like a caffeine shot for your brain—it suppresses melatonin, the hormone that tells your body it’s time to sleep. Plus, the endless scroll keeps your mind buzzing when it should be winding down.
How to Fix It (Without Going Full Luddite)
If you’re sick of waking up groggy, try these real-world tweaks:
✅ Swap screens for something boring – Read a (real) book, doodle, or just stare at the ceiling. Boring = better sleep.
✅ Keep your phone out of reach – If it’s not in bed, you can’t mindlessly grab it at 1 a.m.
✅ Skip the late-night snacks – That midnight snack or energy drink? Yeah, that’s not helping.
✅ Pretend you’re a toddler – Set a bedtime and stick to it. Your body loves routine.
The Takeaway
Sure, the study doesn’t prove your Instagram habit is why you’re tired—but the connection is strong enough to make you think twice. If you want to wake up feeling human, try putting the phone away before bed. Or at least turn on night mode.
Tonight, try charging your phone across the room. Worst case? You’ll have to get out of bed to turn off your alarm. Best case? You might sleep through the night for once.
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