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Scrolling on your phone before bed may not be as bad for your sleep as we once thought. New research from Toronto Metropolitan University (TMU) and the Université Laval suggests nightly screen use does not contribute to poor sleep among adults.

The cross-Canada study asked more than 1,000 adults about their bedtime screen use and sleep health. Over 80% of participants engaged in bedtime screen use in the past month and close to half reported bedtime screen use every night.

The paper is published in the journal Sleep Health.

The researchers found that overall sleep health was about the same for people who used their screens either every night or not at all. Adults who used screens almost every night before bed reported the best sleep timing and the best daytime alertness. Adults who used screens less than once per week reported the highest sleep regularity and sleep satisfaction.

The worst sleep health came among adults who used screens at night more than once per week but less frequently than every night.

“The previous coverage of blue light has not factored in age, timing and intensity of the blue light exposure when making sweeping generalizations about this research,” said TMU professor Colleen Carney, who specializes in the study of sleep and mood disorders.

“There may be reason to be cautious about excessive blue light exposure in the evening for teens as puberty increases light-sensitivity. As we age, we are not as light sensitive and there are age-related effects of the eye that make light less disruptive,” she said.

Large studies like this one are beginning to shine light on the complex relationship between blue light, screen use and sleep health. How adults use their devices before bed—and not just when they use them—may also factor into sleep health. Some apps can promote relaxation while others can increase emotions that interfere with sleep.

To test out the effects of bedtime screen use on sleep, Professor Carney suggests adults can monitor their sleep as is for one week. For the next week, stop using devices at least one hour prior to bedtime and monitor sleep for that week.

“If you sleep and feel better with an earlier bedtime for your device, make it a new habit. If you don’t notice a difference, like the people in this study, the device is not the problem we have been led to believe,” said professor Carney.

More information: Lydi-Anne Vézina-Im et al, The complex association between bedtime screen use and adult sleep health, Sleep Health (2025). DOI: 10.1016/j.sleh.2025.06.010

Citation: Using your phone every night before bed? Researchers say that’s okay (2025, November 5) retrieved 5 November 2025 from https://medicalxpress.com/news/2025-11-night-bed.html

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