A new study has found that one hour of screen time before bed increases the risk of insomnia by 59% and reduces sleep duration by 24 minutes.

The research, published in Frontiers in Psychiatry, was conducted by scientists in Norway and involved over 45,000 young adults aged 18 to 28.

It examined how activities such as social media, video streaming, and gaming affect sleep quality.

According to the researchers, all types of screen use had a similar effect on sleep, confirming that time spent on phones and digital devices before bed can significantly interfere with rest.

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Asleep expert and CEO of MattressNextDay, Martin Seeley, who supported the findings, said the results confirm long-held suspicions about the dangers of late-night screen exposure.

He explained that the habit of checking phones or watching videos before bed may seem harmless, but the accumulated effect can be damaging.

According to him, people who constantly use digital platforms before sleeping may unknowingly rob themselves of good rest, which could affect mental health, focus, and energy levels during the day.

The company had earlier conducted a separate survey involving 1,500 adults to examine the amount of time spent on popular apps like YouTube, Facebook, TikTok, and WhatsApp.

The survey showed that many people spend an average of 11 hours and 37 minutes daily on screens. YouTube ranked the highest with about 12.5 hours per week, while WhatsApp and TikTok also recorded high usage.

These numbers suggest that the average adult spends a large part of their day on digital devices, further increasing the risk of poor sleep patterns.

Seeley warned that even brief moments of phone use before bed could cause sleep delays and restlessness, as the brain remains too alert to switch off naturally.

He noted that breaking the screen addiction cycle could start with small changes, such as reducing device use 30 to 90 minutes before bed, avoiding screens during evening routines, and replacing social media or video content with calmer offline activities like reading or listening to audio.

He added that people who make an effort to sleep without screens often report feeling more refreshed, focused, and less anxious. Sleep experts, including Seeley, continue to stress that strong sleep habits are key to long-term health and wellbeing.

The researchers concluded that digital overuse, especially at night, is not just a harmless habit but a potential risk to public health.

They encouraged the public to be more mindful of screen time and adopt better bedtime practices to avoid chronic insomnia and improve sleep quality.