Millions of Americans are actively sacrificing a good night’s rest for one last scroll through the headlines — and it is taking a serious toll on their health.
According to a newly released survey by the American Academy of Sleep Medicine (AASM), more than a quarter of adults (26 per cent) actively prioritise phone screen time over getting the recommended seven hours of sleep.
The survey of over 2,000 U.S. adults found that half of the population uses a screen in bed every single day. Furthermore, 38 per cent admit that “doomscrolling” — viewing stressful news and current events right before bed — makes their sleep slightly or significantly worse. The impact is even heavier on young adults aged 18 to 24, with nearly half (46 per cent) reporting disrupted rest.
“Internalising topics that are stressful or worrisome before bed makes it difficult to have the deep, restorative sleep that is imperative to overall health,” said Dr James Rowley, past president of the AASM. “Phone use before bed should be limited altogether, but it’s important to also be mindful of the type of content you view near bedtime.”
Tricking the body clock
While many people turn to their phones to unwind, the AASM warns that the combination of glowing screens and stressful headlines actually does the exact opposite.
“Blue light, especially when combined with emotionally charged content, can trick our body clocks into a state of daytime-level alertness, disrupting the circadian rhythm and making it more difficult to achieve high-quality sleep,” Dr. Rowley explained.
The consequences of this nightly habit extend far beyond just feeling groggy the next day. Short-term effects of insufficient sleep include decreased cognitive function, trouble concentrating, headaches, and moodiness. Over time, chronic sleep loss can lead to an increased risk of severe health conditions, including heart disease, high blood pressure, diabetes, and excessive daytime sleepiness.
How to break the cycle
To establish healthier long-term sleep habits, the AASM’s sleep experts recommend the following steps:
- Turn it off: Power down all electronics 30 to 60 minutes before hitting the pillow.
- Keep it out: Leave your phone in another room overnight and use a traditional clock for your morning alarm.
- Silence alerts: If your phone absolutely must be in the bedroom, turn off notifications to avoid disturbances.
- Implement a routine: Read a physical book, journal, or take a warm shower to help your body physically relax.
- Set a strict schedule: Go to bed when you feel sleepy and wake up at the exact same time every day — even on the weekends.
