Phone use in bed is common in France

According to the latest figures from Santé Publique France, one in two French people checks their phone in bed before going to sleep daily, with a majority of them doing so late at night, potentially reducing their sleep duration.

Phone use may affect sleep quality

Experts suggest that this usage may be anxiety-inducing and harmful to sleep. Scrolling through content on phones lacks a clear beginning or end, which can give a false impression of relaxation while the brain remains highly stimulated.

Dopamine and scrolling behavior

Scrolling activates reward circuits involving dopamine, a neurotransmitter linked to motivation and anticipation of pleasure. This mechanism, similar to that of a slot machine, sustains the behavior and makes stopping more difficult.

Content design and attention

The contents are short, fast, and often very impactful, requiring little effort and giving an impression of control. However, attention is constantly captured and moves from one subject to another, without taking the time to delve deeper or take a step back.

Algorithms and informational bubbles

Social media algorithms select content based on users' previous interactions, interests, and habits, which can trap users in an informational bubble, limiting exposure to diverse viewpoints.

Sleep disruption and screen light

Scrolling can disrupt the transition to sleep, especially when exposed to emotionally stimulating content. Even when the videos viewed are pleasant or calming, continuous scrolling can make users lose the sense of time and encourage them to delay bedtime.

Blue light and melatonin

The light emitted by screens, particularly blue light, delays the secretion of melatonin, the sleep hormone, thus shifting the biological clock. Children and adolescents are particularly sensitive to this effect due to their crystalline lens allowing more short wavelengths to pass through.

Expert recommendations for better sleep

To avoid scrolling in the evening and calm anxiety before sleep, experts recommend gradually lowering the body's level of alertness. Activities such as mindfulness meditation or deep relaxation can be effective in finding peace.

Relaxation techniques

Body scan techniques, which involve focusing attention on different parts of the body to release muscular tensions, and slow, regular breathing can help regain a state of calm. Reading can be beneficial for sleep but requires appropriate lighting and content selection; intense or stimulating content should be avoided.

Practical tips for reducing phone use

For those who find it difficult to avoid their phone, setting a time limit and using an alarm can prevent endless scrolling. Choosing light, amusing, or calming content and activating night mode, reducing screen brightness, and gradually reducing sound volume are also recommended.

Creating a screen-free bedtime routine

The ideal approach is to put the phone down a little before the planned bedtime, allowing for a screen-free decompression period.