Using Your Phone Before Bed: How Late-Night Scrolling May Affect Sleep

For many people, checking their phone has become part of the bedtime routine. What starts as a quick look at social media can easily turn into extended scrolling through news stories, short videos and notifications. But this common habit may influence how well the brain and body prepare for sleep.

Dr Joy D. Desai, Director of Neurology at Jaslok Hospital & Research Centre, Mumbai, says prolonged cellphone use, particularly during the late hours, deserves attention when considering sleep and brain health.

Why Your Phone Keeps the Brain Active

Smartphones have become deeply connected to everyday life. They are used for communication, entertainment, news, information and social networking. However, the constant flow of content can keep the brain engaged even when the body is preparing for sleep.

According to Dr Desai, studies have suggested that frequent cellphone use of more than three hours a day, especially on social media platforms, may be associated with changes in attention span and increased activity in dopaminergic networks associated with the desire for instant gratification.

The type of content consumed may also play a role. News feeds filled with negative or alarming stories can encourage a pattern commonly described as ‘doomscrolling’. Dr Desai also points to the growing availability of AI-generated content, short videos and images, which can sometimes make it harder to distinguish perceived reality from fiction.

What Happens When You Scroll Before Bed?

Sleep is much more than simply resting the body. Dr Desai explains that it has an important role in memory consolidation, emotional stability and the regulation of blood pressure and blood sugar.

He also describes sleep as the brain’s primary cleansing process. During sleep, the glymphatic system helps remove protein-based waste that builds up in the brain during the day. Sub-optimal glymphatic cleansing during sleep has also been linked with neurodegenerative diseases.

This means that sleep quality matters alongside the total number of hours spent in bed.

Late-night exposure to blue-light-rich screens has been associated with sub-optimal sleep depth and changes in the body’s natural melatonin rhythm.

Although the long-term effects of using social media every night before sleeping have not yet been studied, Dr Desai says a calm wind-down routine can support healthy sleep.

The issue, therefore, is not only the screen itself. The content being consumed can also keep the brain mentally active at a time when it should be gradually moving towards rest.

Can Doomscrolling Make It Harder to Sleep?

Checking the news before bed is a common habit. However, one story can quickly lead to another, keeping the user engaged for much longer than intended.

Dr Desai notes that the practice of continuously scrolling through news involving adverse events or conspiratorial interpretations contributed to the emergence of the term ‘doomscrolling’ in 2018.

Such content can keep the mind occupied instead of allowing it to gradually settle down before sleep.

Creating a Calmer Bedtime Routine

A more peaceful transition between daytime activities and bedtime may help support better sleep. Instead of making the phone the last thing you look at before closing your eyes, adopting a quieter routine can provide the brain with more time to wind down.

Dr Desai also highlights experiences such as spending time around nature and greenery, viewing mountains and listening to running water as activities that can have calming effects on the brain.

As digital technology becomes an increasingly important part of daily life, the expert’s observations raise questions about the effect of constant stimulation on our routines. Reducing late-night digital engagement can be one way of creating a calmer transition towards sleep.

As Dr Desai’s response concludes, the words associated with Ralph Waldo Emerson — ‘I TOLD YOU SO’ — might well be echoing from his grave.

Disclaimer

The information presented in this article is intended for general awareness and does not replace advice from a qualified medical professional. Individual sleep patterns and health needs can differ. Readers with concerns about sleep, screen use or other health issues should consult an appropriate healthcare professional for personalised guidance.