In the digital age, the use of mobile phones has become a routine part of daily life across the world, including in countries like Pakistan where smartphone usage is rapidly increasing. While mobile phones offer a host of conveniences — from communication and entertainment to online learning and productivity — health experts are now raising serious concerns about the negative consequences of using these devices in bed, particularly before sleep.
A recent study conducted by researchers at the Norwegian Institute of Public Health has shed light on how using a mobile phone for even just one hour while lying in bed can significantly disrupt sleep patterns, increasing the risk of insomnia by a staggering 59%.
The Alarming Link Between Bedtime Phone Use and Insomnia
The study, which surveyed 45,000 university students, offers some of the most comprehensive data to date on the topic. It found that both men and women who engaged in screen use at night, particularly when lying in bed, were far more likely to experience sleep disturbances.
Key Findings:
- Even one hour of mobile phone use in bed can increase the risk of insomnia by 59%.
- The habit disrupts both the quantity and quality of sleep.
- Those who used their phones late at night were more likely to report fatigue, depression, and difficulty waking up the next morning.
These findings highlight a growing public health concern in today’s hyper-connected world, where digital devices are now commonly found on bedside tables.
The Science Behind Sleep Disruption from Mobile Screens
The primary reason mobile phones disrupt sleep is due to the blue light emitted by their screens. Blue light affects the body’s production of melatonin, the hormone responsible for regulating the sleep-wake cycle (also known as the circadian rhythm).
How Blue Light Interferes with Sleep:
- Suppresses melatonin production, delaying sleep onset.
- Disrupts the circadian rhythm, making it difficult to fall asleep and stay asleep.
- Reduces the amount of REM sleep, which is vital for mental and emotional recovery.
According to sleep specialists, exposure to blue light at night can trick the brain into thinking it’s still daytime, preventing the natural wind-down process that should occur before bedtime.
Physical and Mental Health Risks of Inadequate Sleep
Getting enough sleep — typically seven to eight hours for adults — is essential for maintaining both physical and mental well-being. However, the habit of late-night phone use can undermine this crucial health requirement.
Consequences of Poor Sleep Due to Phone Use:
- Cognitive Impairment: Lack of sleep reduces focus, short-term memory, and decision-making abilities.
- Mood Disorders: Chronic sleep deprivation is linked to depression, anxiety, and irritability.
- Weakened Immune System: Sleep is critical for immune function; lack of it can make you more susceptible to illnesses.
- Obesity and Diabetes: Poor sleep disrupts metabolism and increases cravings for high-calorie foods.
- Cardiovascular Problems: Insufficient sleep is associated with high blood pressure, heart disease, and stroke.
Even occasional sleep loss due to bedtime screen use can lead to long-term health issues if the pattern is repeated over time.
Smartphone Addiction and the Fear of Missing Out (FOMO)
One of the psychological drivers behind nighttime phone use is FOMO (Fear of Missing Out) — the anxiety that others might be having rewarding experiences from which one is absent. This fear, coupled with the addictive nature of social media platforms, keeps many people endlessly scrolling through news feeds, even in bed.
Apps like Instagram, TikTok, and YouTube are designed to deliver continuous dopamine hits, making it harder for users to put their phones down — especially at night when there’s less external stimulation.
The Global Rise in Smartphone Usage and its Implications
According to Statista, over 6.9 billion people globally use smartphones in 2025, and the number continues to grow. In Pakistan, smartphone penetration has also surged, with more than 193 million cellular subscribers, many of whom are young adults and students — the same group highlighted in the Norwegian study.
This rise in usage is a double-edged sword: while smartphones connect people, educate, and entertain, excessive use — especially during nighttime — is becoming a silent health crisis.
Expert Recommendations for Healthy Sleep and Phone Use
To protect sleep quality and overall well-being, experts recommend developing healthy digital habits, particularly in the hours leading up to bedtime.
Practical Tips to Reduce Phone Use at Night:
- Set a screen curfew: Avoid phone use at least one hour before bedtime.
- Use night mode or blue light filters: These settings reduce exposure to blue light and minimize melatonin disruption.
- Place your phone outside the bedroom: Keep it in another room or out of reach to avoid late-night temptation.
- Establish a bedtime routine: Engage in relaxing, screen-free activities like reading a book, meditating, or journaling.
- Use traditional alarm clocks: Many people keep their phones by the bed to use as alarms; switching to a traditional clock can reduce screen exposure.
Role of Parents and Educational Institutions
In countries like Pakistan, where a large portion of the population is young and tech-savvy, the role of parents, schools, and universities becomes critical in raising awareness about healthy digital habits.
- Parents should monitor and guide their children’s screen time, especially before bed.
- Educational institutions can incorporate digital wellness education into their curriculums to promote awareness of screen-induced sleep issues.
- Health campaigns by government and private sectors can help spread awareness about the dangers of excessive screen use and its impact on sleep health.
The Bigger Picture: Reclaiming Sleep in a Digital World
The findings of the Norwegian study serve as a wake-up call (ironically) to modern smartphone users. While technology has transformed our lives in countless ways, our health must remain a priority. Learning how to coexist with our digital devices without sacrificing physical and mental well-being is the need of the hour.
With mounting evidence linking bedtime screen use to sleep disorders, it’s crucial that individuals take proactive steps to regain control over their digital habits. Even minor changes, like turning off your phone an hour before sleeping, can have significant long-term benefits for your mood, productivity, and overall health.
Conclusion: Prioritize Sleep for a Healthier Life
In conclusion, using mobile phones while lying in bed may seem harmless, but science tells a different story. The 59% increased risk of insomnia found in the recent study is not just a statistic — it’s a stark reminder that modern habits are affecting ancient biological systems.
As mobile phone usage continues to rise globally, it’s essential to strike a balance between staying connected and protecting our sleep health. By making small but conscious adjustments to our nightly routines, we can ensure better rest, improved focus, and a more vibrant, healthy life.
