Smartphone Overuse Linked to Poor Sleep and Morning Stress, Experts Say

Psychologists explain that excessive smartphone use, especially before bedtime, disrupts sleep by exposing users to blue light and a continuous stream of stimulating content, leading to delayed sleep onset, lighter sleep, and next‑day fatigue. A systematic meta‑analysis published in the Journal of Clinical Sleep Medicine (2023) examined 17 studies with over 36,000 participants and found a direct correlation between longer daily phone use and poorer sleep quality.

Health experts also warn that checking a phone immediately after waking interrupts the brain’s natural “quiet period,” triggering a rapid cortisol surge and increasing impulsivity and stress for the rest of the day. Katherine Brownlowe, a lecturer in psychiatry and behavioural health, recommends delaying phone use for at least 10–30 minutes after waking and establishing screen‑free morning routines such as exposure to natural light, hydration, journaling, gentle movement, or preparing a beverage.