How 'doomscrolling' before bed is wrecking your health? New study confirms our fears

It starts innocently enough—you climb into bed, phone in hand, and tell yourself you'll just check a few updates before dozing off. But minutes turn into hours, and before you know it, you've spiraled into an endless cycle of scrolling through news headlines, social media debates, and distressing global events. Sound familiar? A new study warns that this habit—commonly known as doomscrolling—is not just eating into your sleep time but significantly increasing your risk of insomnia.

Science Confirms What We Feared
Researchers from Norway have issued a stark warning: using your phone in bed, regardless of what you're doing, is wrecking your sleep more than you realize. Their survey of 45,202 young adults found that those who engaged in bedtime screen use had a 59% higher chance of suffering from insomnia and were losing, on average, 24 minutes of sleep every night.

Surprisingly, it’s not just social media that’s the culprit. The study, published in Frontiers in Psychiatry, found that all forms of screen use were equally disruptive, whether you’re catching up on emails, playing games, or even reading a digital book. The primary issue? Time displacement—screen use eats into the hours that should be dedicated to sleep.

Why Your Nightly Scrolling Feels Harmless But Isn't
Dr. Gunnhild Johnsen Hjetland of the Norwegian Institute of Public Health, the study’s lead author, explains:
“The type of screen activity does not appear to matter as much as the overall time spent using screens in bed. We found no significant differences between social media and other screen activities, suggesting that screen use itself is the key factor in sleep disruption.”

In simpler terms, it’s not what you're looking at—it’s the fact that you're looking at a screen at all. Notifications disrupt your rest, blue light exposure interferes with your body’s natural sleep cycle, and the sheer engagement of screen-based activities keeps your brain alert instead of winding down.

Not Just a Problem for Teens—Adults Are Suffering Too
While much of the conversation around screen addiction focuses on teenagers, the study's findings indicate that adults are just as susceptible. Sleep problems have serious consequences, affecting mental health, work performance, and overall well-being.

“Given the widespread use of screens in bed, we aimed to explore the relationship between different screen activities and sleep patterns," Dr. Hjetland noted. "We expected that social media use might be more strongly associated with poorer sleep, given its interactive nature and potential for emotional stimulation." However, the study found that any screen-based habit before bed is equally harmful, whether you're checking the news, texting friends, or binge-watching videos.

Breaking Free: How to Reclaim Your Sleep
While we all know we should put our phones away before bed, the reality of digital addiction makes it difficult. The first step? Be mindful of your screen time and set limits—experts recommend a 30–60 minute "screen detox" before bedtime. Try reading a physical book, dimming the lights, or practicing relaxation techniques instead.

So, the next time you reach for your phone before bed, remember: one more scroll could mean one less hour of sleep—and the consequences go far beyond just feeling groggy in the morning.