Adherence
Increased smartphone screen-time, particularly during the hour of and after bedtime, is associated with poorer sleep quality, reduced sleep efficiency, and longer sleep onset latency.
To improve sleep, minimize smartphone use during the hour before and after your intended bedtime. The study shows that screen time during these specific windows is linked to longer time to fall asleep and poorer sleep quality. If you must use your phone, use 'night mode' to reduce blue light, but be aware that engaging content can also stimulate your brain and delay sleep onset.
Longer average screen-times during bedtime and the sleeping period were associated with poor sleep quality, decreased sleep efficiency, and longer sleep onset latency.
Why this rating
Cross-sectional observational study with self-reported sleep data and objective screen-time measurement; cannot establish causation.
Source
Direct Measurements of Smartphone Screen-Time: Relationships with Demographics and Sleep
Matthew A. Christensen et al. · PLoS ONE · 2016
DOI 10.1371/journal.pone.0165331
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