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.

The post Nighttime Screen Use Linked to Poorer Sleep Quality & Shorter Duration appeared first on Amazing Health Advances.

Feeling Groggy in the Morning? Wake up Alert and Refreshed by Following THIS Common Sense Advice

AHA Publisher — Fri, 16 Dec 2022 08:00:07 +0000

Stephanie Woods via NaturalHealth365 – There are morning people, and then there are night people. Why is it that some people are able to wake up at the crack of dawn, alert and perky, as soon as their feet hit the floor? And why are there others who don’t wake up till sometime after 8 or 9 am, and you can’t talk to them until they’ve had at least one cup of coffee? Scientists have pondered this for years, and while many simply chalk it up to genetics, the science shows something quite different. In fact, genetics only plays a very small part in how alert a person is in the morning. A new study has uncovered some keys to improving your morning alertness and minimizing grogginess upon waking. Study Finds That Your Morning Alertness Is Linked to What You Eat Plus Much More Researchers at the University of California followed 833 participants to analyze the relationship between the foods they ate and morning grogginess. Over a two-week period, participants were given premade meals, along with muffins that had specific nutrients. Not everyone received the same amount of nutrients; some participants got more and some less. They each received a standardized breakfast that included either complex carbs and fats in fairly moderate amounts or high protein and high simple sugars. The purpose was to observe the way each participant responded to the different diets when they woke in the morning. And, although it’s clear this study only used unhealthy food choices for its “carbs,” “fats” and other “nutrients” … the results are still worth observing. Throughout the study, the participants wore glucose monitors continuously to keep track of their blood glucose levels. The participants that consumed breakfast containing high amounts of sugar had difficulty waking up and staying alert. On the other hand, the participants who consumed a greater percentage of complex carbohydrates, which reduced simple sugars and added more protein or fat, did not have as much difficulty waking up in the morning. They were alert very quickly after waking, and that alertness was ongoing. But that was only part of the puzzle. Sleep played a significant role in morning alertness as well. Participants who slept longer (between 7 and 9 hours a night) than usual, woke up better and were alert faster. The last piece of the puzzle is maintaining a controlled, healthy blood glucose response after consuming breakfast is the key to better, more effective alertness in the morning. This is common sense: the quality of your diet has everything to do with maintaining a “healthy blood glucose response.” It should be noted that many integrative healthcare providers and health coaches see great improvements in morning energy by simply advising their clients to try “intermittent fasting.” How to Wake Up Alert and Refreshed If you want to wake up alert and refreshed, try this three-step approach suggested in the study and common sense: Eat a breakfast higher in complex carbohydrates coupled with some quality protein or fat, plus avoid simple sugars. You may find that skipping breakfast works even better for you – as suggested here. Just be sure to drink 8-10 ounces of pure, clean water as soon as you can in the morning. You can even add a healthy superfoods powder to your morning glass of water filled with dried medicinal mushrooms, sea vegetables and/or greens. (i.e. “Pure Synergy” from The Synergy Company) Get 7 to 9 hours of sleep. The most restorative hours to be asleep are from 10 pm to 2 am. And, to help you with sleep, stay away from artificial (white) light from cell phones, computers and other electronic devices, for about 1-2 hours before bedtime. Keep your blood glucose levels stable. Some helpful tips include: eating a healthy (organic) diet, chewing your food much more, regular exercise, drinking lots of clean water, learning to manage your stress, spend more time in nature, getting enough sleep in a dark bedroom with minimal to no light, and avoiding smoking and alcohol will help you stay healthy and maintain a healthy blood glucose level throughout the day. Making your health a top priority is one of the kindest things you can do for yourself and others. After all, if you don’t feel well … how can you help others? Sources for this article include: Sciencedaily.com News.berkeley.edu Nature.com To read the original article click here.

The post Feeling Groggy in the Morning? Wake up Alert and Refreshed by Following THIS Common Sense Advice appeared first on Amazing Health Advances.

reduce screen time Archives - Amazing Health Advances

Nighttime Screen Use Linked to Poorer Sleep Quality & Shorter Duration

Feeling Groggy in the Morning? Wake up Alert and Refreshed by Following THIS Common Sense Advice