Sleep Displacement

Scrolling through your phone before bed might seem harmless, but it could be affecting your sleep more than you realise. This behaviour, known as sleep displacement, refers to the delay between when you decide to go to bed and when you actually attempt to fall asleep. While many of us rely on our phones to wind down—whether it's watching ASMR videos or catching up on messages—experts warn that this habit can lead to significant sleep issues.

Kate Bartel, a sleep researcher at Flinders University, explains that technology use before bed isn’t inherently bad, but it can become problematic when it leads to a delay in sleep. Engaging content can keep us awake longer than intended, and missing out on sleep has well-documented negative effects on our physical, mental, and emotional health.

Sleep is essential for everything our bodies do, from maintaining cognitive function to supporting cardiovascular health. The amount of sleep needed varies by individual, but consistently missing out can lead to poor memory, decreased concentration, and mood disturbances.

Interestingly, new research suggests that the blue light emitted by screens may not be as big of a culprit in sleep disruption as once thought. Instead, personality traits, age, and the type of content being consumed play more significant roles. For instance, someone who can easily put their phone down when tired might not be as affected by screen time before bed. However, adolescents, who often engage in activities like late-night gaming, are more likely to suffer from sleep displacement.

The way technology disrupts sleep during the night is another concern. Notifications can wake us up, and a quick glance at the phone can easily turn into an extended period of wakefulness.

Yet, tech in bed isn't all bad. Dr. Bartel notes that some people use calming apps or videos to help them relax, which can be beneficial, especially if the alternative is lying awake worrying. However, she suggests that learning other techniques for managing stress during the day could be more helpful in the long run.
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To reduce sleep displacement due to technology, experts recommend setting a timer for phone use, choosing content that won’t keep you hooked, turning off notifications, or even placing your phone away from your bedside.

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