Nighttime Screen Use Linked to Poorer Sleep Quality & Shorter Duration

The AHA! Team — Mon, 09 Jun 2025 05:22:58 +0000

Dr. Priyom Bose, Ph.D. via News-Medical – Bedtime screen time cuts sleep by nearly an hour a week and boosts the risk of restless nights, especially for night owls. A recent JAMA Network Open study examines how electronic screen use before bed affects sleep among adults. How does light affect sleep quality? Although adequate and high-quality sleep is crucial for good health, average sleep duration and quality have deteriorated in the past several decades. In fact, one recent study revealed that approximately one-third of adults do not meet recommended guidelines to sleep at least seven to nine hours each night. The eyes contain photosensitive cells in the retina, which is extremely sensitive to light. The absence of light at night increases the secretion of melatonin, a hormone that is essential for inducing the feeling of sleepiness. Thus, exposure to bright light before sleep delays melatonin secretion, thereby increasing sleep latency and disrupting circadian rhythm. Smartphone use and chronotype Smartphone devices use light-emitting diodes (LEDs) for screen illumination. The light intensity in these devices generally peaks in the 450 nm range, which corresponds to the blue spectrum of light that has been shown to negatively affect human sleep. As a result, smartphone users often experience sleep disruptions due to habit of looking at device screens before sleep. To date, most studies have evaluated the effects of electronic screen use on sleep based on adolescent and young adult study participants, partly because this population more frequently uses new technologies. Since adolescents are less sensitive to light-induced sleep disruptions, it is crucial to investigate the differential impact of electronic screen use before sleep among individuals of all ages. About the study The researchers of the current study conducted a cross-sectional analysis on data obtained from the American Cancer Society Cancer Prevention Study-3 (CPS-3) to investigate whether electronic screen use before sleeping affects sleep outcomes. The CPS-3 study cohort comprised both men and women from 35 U.S. states and Puerto Rico. To measure electronic screen use before sleep, study participants were asked to self-report their sleeping patterns. For example, study participants were asked how often every week they watch or read on an electronic screen, such as a smartphone, laptop, or tablet, but not TV. Falling asleep and Waking up Except for weekends and non-workdays, study participants reported the average time at which they tried to fall asleep and wake up. Sleep duration was calculated in minutes, with sleep quality assessed based on Pittsburgh Sleep Quality Index. Chronotype was determined using the Horne-Östberg Morningness-Eveningness Questionnaire. The effect of electronic screen use on sleep was assessed based on prevalence ratios (PRs) using a Poisson regression model. Study findings The current study included 122,058 individuals with a median age of 56 years. Over 89% of study participants were White, whereas 58% and 80% completed a college degree and were women, respectively. About 58% of study participants were classified as morning chronotypes, with less than 6% reporting using an eye mask while sleeping. Approximately 81% of the study cohort reported that their bedrooms were dark enough that they could not see across the room. Over 41% of the study cohort reported the use of an electronic screen every night of the week before sleeping. The remaining study participants either occasionally used electronic screens before sleep or did not use them at all. As compared to the overall population, non-users were more likely to be male or at least 60 years of age. Individuals who engaged with electronic screens daily were more likely to achieve less than the recommended sleep duration. Age- and sex-adjusted models revealed that, as compared to non-users, daily screen users slept a mean of 7.78 fewer minutes. Daily electronic screen users also reported 19.01 minutes later bedtimes on workdays, with these durations fluctuating on weekends and non-workdays. Daily electronic screen use was associated with a 26% increased risk of self-reported poor sleep quality. Fully adjusted models revealed that daily electronic screen users went to bed 18.82 and 19.69 minutes later on workdays and non-workdays, respectively. As compared to study participants who did not report screen time, 33% of those who used electronic screens daily reported poor sleep quality. Individuals with the morning chronotype went to sleep 34 minutes earlier on workdays and non-workdays. However, those with evening chronotypes reported later bedtimes. Conclusions Daily electronic screen use before sleep was associated with 48 fewer minutes of sleep each week. As compared to those with morning chronotypes, individuals with later chronotypes experience poor sleep quality and duration. In the future, additional research is needed to understand the underlying mechanisms through which screen use disturbs sleep. Journal reference: Zhong, C., Masters, M., Donzella, S. M., et al. (2025) Electronic Screen Use and Sleep Duration and Timing in Adults. JAMA Network Open 8(3):e252493. doi:10.1001/jamanetworkopen.2025.2493 To read the original article click here.

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Warning: This Nighttime Risk Could be Raising Your Blood Pressure

The AHA! Team — Fri, 31 Jan 2025 06:52:27 +0000

Patrick Tims via NaturalHealth365 – Often brushed off as a minor annoyance, snoring is now recognized as a potential indicator of significant health risks. Have you ever found yourself jolted awake in the dead of night, only to realize it was your own snoring that woke you? Or perhaps you’re one of the many lying awake beside a partner whose snores fill the silence, keeping you from getting the rest you need. If so, you’re far from alone. Snoring is more common – and more impactful – than many realize. Often brushed off as a minor annoyance, snoring is now recognized as a potential indicator of significant health risks. According to a recent study published in NPJ Digital Medicine, snoring may be more than just a nighttime nuisance. Is there something wrong with your blood pressure? Snoring is more than an annoyance to your bedmate. The study linked above found that snoring could be an early warning sign of high blood pressure, a serious condition that can lead to a range of cardiovascular issues. According to the study, the risk is especially pronounced in middle-aged, overweight men, highlighting that snoring might not just impact sleep but overall health. To uncover these insights, researchers used advanced, at-home monitoring tools, collecting data over six months on 12,287 participants. They found that regular snoring had a meaningful effect on blood pressure levels. Specifically, 15% of participants snored for more than 20% of their sleep hours, and these individuals had nearly double the risk of uncontrolled hypertension compared to those who snored less often. These findings suggest that consistent snoring could significantly impact cardiovascular health, yet it remains an overlooked risk factor for both the medical community and the general public. In-home sleep monitoring: How the study was conducted To accurately assess the relationship between snoring and hypertension, researchers leveraged innovative technology. Participants were monitored nightly with under-mattress sensors, which provided objective data on snoring frequency, sleep apnea, and other sleep quality indicators. This multi-night, real-world approach offered a more reliable snapshot of snoring patterns compared to previous studies that relied on single-night or self-reported data. Additionally, participants’ blood pressure levels were tracked with FDA-approved, at-home blood pressure monitors, providing precise and consistent daytime readings. Over nine months, researchers gathered sleep data and repeated blood pressure measurements from each participant, resulting in a comprehensive analysis of nearly 12,300 people. The findings were clear: those who snored regularly – especially those spending 10-20% of the night snoring – had higher blood pressure levels, even when accounting for sleep apnea. Natural ways to reduce or stop snoring The findings from the recent snoring study will be valuable for shaping future clinical treatments and therapies to reduce snoring and manage hypertension. While we’re still learning more, there are several things you can try right now to cut down on snoring or even eliminate it entirely. If you suspect a nasal airway obstruction, a simple nasal spray could help open up your airways. Consider using a Neti Pot or a similar device to flush out your sinuses with warm water for a more thorough approach. This can make a noticeable difference in clearing your nasal passages. If your own snoring wakes you up at night or if your partner has mentioned it, it’s a good idea to get checked for sleep apnea. There’s often a link between snoring and sleep apnea, and the risk of developing uncontrolled hypertension is nearly doubled for those who snore regularly and have sleep apnea. The vibrations from snoring that travel through your nasal passages can also be reduced by tackling some of the underlying risk factors. If you lead a sedentary lifestyle, start by incorporating more physical activity into your routine. If you’re carrying extra weight, making healthier food choices and starting an exercise program can have a big impact on snoring and overall health. As a final note: dairy products and sugary foods will tend to create more mucus in the upper respiratory tract. Try to limit or avoid these products for improved breathing. Sources for this article include: Nature.com Scitechdaily.com To read the original article click here.

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Nighttime Screen Use Linked to Poorer Sleep Quality & Shorter Duration

Warning: This Nighttime Risk Could be Raising Your Blood Pressure