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Scientists Discover Way to Send Information into Black Holes Without Using Energy

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Using Your Phone Every Night Before Bed? Good Or Bad For Health

For years, we’ve been told that using our phones before bed is one of the worst things we can do for our sleep. From “blue light ruins your melatonin” to “doomscrolling keeps your brain awake,” it’s been treated as bedtime’s biggest enemy. But according to new research, the story may not be as simple—or as scary—as we thought.

A recent study from Toronto Metropolitan University (TMU) and Université Laval has challenged this long-standing belief, suggesting that using your phone at night might not harm your sleep as much as previously claimed. In fact, for many adults, it may not make a difference at all.

Published in the journal Sleep Health, the study surveyed more than 1,000 adults across Canada, uncovering surprising insights about how modern screen habits relate to our sleep health. And the findings could reshape how we think about bedtime screen time altogether.

A Modern Habit: Phones in Bed Are Here to Stay

Let’s be honest—our phones are part of our daily lives, right up until the moment our heads hit the pillow. We use them to read, watch videos, text loved ones, or just unwind with a bit of social media.

In the TMU-Laval study, over 80% of participants said they used screens before bed within the last month. Nearly half admitted to doing so every single night.

That’s not surprising. Whether it’s checking tomorrow’s weather, replying to one last message, or winding down with a favorite show, our devices have become our nighttime companions. The idea of cutting them off completely can feel unrealistic in today’s connected world.

For years, health experts warned against this, claiming the blue light from screens suppressed melatonin—the hormone that regulates sleep—and disrupted our natural circadian rhythm. But this new research suggests the reality is far more nuanced.

What the Study Found

The team led by Professor Colleen Carney from TMU’s Sleep and Depression Laboratory examined how frequently adults used screens before bed and how that affected various aspects of their sleep.

Interestingly, those who used screens every night did not show worse sleep health than those who rarely used them. In fact, nightly screen users reported better sleep timing (consistent bedtimes and wake times) and greater daytime alertness.

Meanwhile, adults who used screens less than once per week reported the highest sleep satisfaction and regularity, suggesting that both extremes—either every night or almost never—might support better sleep consistency than inconsistent habits.

The group that seemed to struggle most with sleep health were those who used screens occasionally, such as a few nights a week. Their sleep quality and timing were less stable compared to the “always” or “never” groups.

The Key Takeaway: It’s Not Just About the Screen

So what does this mean? Is blue light harmless after all? Should we throw away our “no screens before bed” rules?

Not quite. The researchers emphasize that how and why you use your device matters just as much as when.

Professor Carney explains:

“The previous coverage of blue light has not factored in age, timing, and intensity of exposure when making sweeping generalizations about this research. 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.”

In simpler terms, blue light might affect everyone differently. Teenagers, whose biological clocks are already shifting, might find it harder to sleep if they stare at screens late into the night. Adults, however, especially those past their 20s, may be less sensitive to light in general.

Why Blue Light Isn’t the Whole Story

Blue light has long been the villain in the “screens ruin your sleep” narrative. The logic was straightforward: exposure to blue wavelengths tricks your brain into thinking it’s daytime, suppressing melatonin and delaying sleep onset.

However, this assumption didn’t always take into account how much blue light we actually get from screens. Research has shown that the intensity of blue light from phones or tablets is much lower than what we get from normal indoor lighting or sunlight exposure during the day.

Moreover, our eyes naturally change with age. The lenses yellow and thicken, reducing the amount of blue light that actually reaches the retina. That means older adults are less affected by screen light than younger people.

But even beyond light, what truly matters may be what we’re doing on our devices. Watching a relaxing nature video, meditating with an app, or reading a digital book is very different from checking stressful work emails or arguing on social media before bed.

Emotions, Not Just Light, Can Affect Sleep

Sleep is not just a biological process—it’s an emotional one. The researchers highlight that certain types of screen use can actually promote relaxation, while others do the opposite.

For example:

  • Calming activities such as journaling on a notes app, listening to a guided meditation, or watching peaceful videos can signal to the brain that it’s time to rest.

  • Stimulating activities like reading upsetting news, playing intense games, or scrolling through heated comment sections can raise adrenaline and stress hormones, delaying sleep.

So, the real question might not be “Should I use my phone before bed?” but “What am I using my phone for?”

Consistency Might Be the Secret Ingredient

Another fascinating finding from the study is that routine plays a big role in sleep health. Those who used their devices at the same time every night—or not at all—had more consistent sleep patterns than those whose screen habits fluctuated.

Our bodies love consistency. Going to bed and waking up at roughly the same time helps stabilize our internal clock, making it easier to fall asleep and wake up naturally. Irregular habits, on the other hand, can throw this rhythm off—even if you’re not staying up much later.

So, if you like scrolling before bed, the key might simply be to do it mindfully and consistently, rather than erratically switching between screen-heavy and screen-free nights.

Practical Advice: Finding What Works for You

Professor Carney recommends a simple, self-experiment approach for anyone curious about whether their screen habits are affecting their sleep:

  1. Monitor your sleep for one week while using your phone as usual before bed. Note your sleep quality, how long it takes to fall asleep, and how alert you feel the next day.

  2. Then, go device-free for an hour before bed for the next week and repeat the same observations.

  3. Compare your results.

If you find you sleep better without the phone, it’s worth making it a long-term habit. But if your sleep and alertness remain the same, there’s no need to stress—your bedtime scrolling may not be the villain you thought it was.

As Professor Carney puts it:

“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.”

Context Matters: Not All Screen Time Is Equal

Another important takeaway from this research is that the context of screen use matters a lot. For instance:

  • Purposeful use (e.g., reading, learning, mindfulness apps) tends to have neutral or even positive effects.

  • Passive or emotional use (e.g., endless social media scrolling, comparing yourself to others, consuming stressful content) can keep your mind active and delay rest.

This aligns with broader sleep research showing that mental state before bed plays a huge role in how quickly you fall asleep and how deeply you rest.

A few mindful bedtime tech tips:

  • Set your phone to night mode or warm light to reduce glare.

  • Avoid stressful or emotionally charged content late at night.

  • Try “low-interaction” activities—podcasts, music, journaling apps, or quiet games.

  • Keep a consistent bedtime routine—even if it includes a bit of screen time.

The Bigger Picture: Rethinking the “Tech vs. Sleep” Debate

This study adds to a growing body of evidence suggesting we might have oversimplified the relationship between technology and sleep. For years, many headlines claimed that screens were the main reason for modern sleep problems.

But sleep is influenced by many factors—stress, diet, lifestyle, light exposure during the day, physical activity, and even genetics. Blaming one behavior might ignore the bigger picture.

The researchers point out that for adults, moderate, consistent screen use may actually fit naturally into modern routines, especially when devices are used for calm or positive engagement.

What About Teenagers and Children?

While this study focused on adults, Professor Carney cautions that the results don’t necessarily apply to younger populations.

During adolescence, the body becomes more sensitive to light. The natural sleep rhythm shifts later—a phenomenon known as “delayed sleep phase”—which is why teenagers often prefer to stay up late.

For them, blue light exposure can have a stronger effect on delaying sleep, especially when combined with stimulating online activity. That’s why experts still recommend screen limits for children and teens before bedtime.

Changing the Narrative: Technology as a Tool, Not a Threat

Perhaps the most refreshing aspect of this research is that it encourages balance instead of fear. Instead of treating technology as the enemy of sleep, it invites us to use it intentionally and responsibly.

Sleep-friendly tech use could include:

  • Using sleep-tracking apps to monitor rest patterns.

  • Playing relaxing audio or nature sounds to unwind.

  • Reading on an e-ink reader or dimmed screen with warm light.

  • Practicing digital mindfulness, setting boundaries, and using “Do Not Disturb” modes.

Technology, when used thoughtfully, can become an ally for better rest rather than a barrier to it.

Final Thoughts: Balance Over Blame

The TMU-Laval study challenges one of the most common modern health myths—that bedtime phone use automatically leads to poor sleep.

The truth appears more balanced:

  • For adults, occasional or nightly screen use may not be harmful if it’s consistent and intentional.

  • The content and context of screen use are more important than the screen itself.

  • Age and light sensitivity matter, so what’s fine for a 40-year-old might not work for a teenager.

Ultimately, good sleep is about understanding your own rhythms and making mindful choices. If you’re sleeping well, waking up refreshed, and functioning effectively during the day, your nightly scrolling habit probably isn’t a problem.

As Professor Carney and her colleagues remind us, not all technology is the enemy of rest—sometimes, it’s simply a reflection of how our modern lives evolve.

So tonight, if you’re reading this on your phone in bed—relax. Science says that might be perfectly okay.

Source:
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

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