A separate AASM survey found that 91% of people admitted they have stayed up too late binge-watching TV.

Phones and televisions are a normal part of daily life, but they may also cost us valuable sleep. Recent research shows that screen use at night can raise the risk of insomnia and shorten sleep.

What researchers found

A study published in Frontiers in Psychiatry in March 2025 examined screen use in bed among nearly 40,000 university students in Norway. Researchers compared different activities, such as social media use, streaming, surfing, listening to audio books or music, gaming or studying, to see how they affected sleep.

The findings showed a link between more screen time and worse sleep. Each one-hour increase of screen time after going to bed was tied to a 59% higher chance of having symptoms of insomnia. Students also slept an average of 24 minutes less per night for every extra hour of screen use. Over time, those lost minutes can add up to hours of missed sleep each week.

Another study, published in JAMA Network Open in March 2025, looked at screen use in adults across the United States and Puerto Rico. The results were striking. Compared with people who avoided screens, those who used them before bed had a 33% higher rate of poor sleep quality. They also slept about 50 minutes less each week. On workdays, nightly screen users slept an average of 7.6 minutes less per night. On nonworkdays, they slept about 5 minutes less.

These numbers may sound small, but the effect builds night after night. Less sleep can mean lower energy, reduced focus and long-term health concerns. Together, these studies add to a growing body of evidence showing that screen habits affect both the quality and quantity of sleep.

How to take back your bedtime

The good news is that small changes can make a big difference. Here are some ways to start:

• Turn off devices early. Power down electronics at least 30 to 60 minutes before bed.
• Move your phone. Keep it in another room if possible. If you use it as an alarm, try a clock instead.
• Create a routine. Reading, journaling or a warm shower can help your body wind down.
• Stick to a schedule. Going to bed and waking up at the same time each day supports healthy sleep.
• Silence alerts. If you must keep your phone nearby, turn off notifications so they don’t disturb you.

The takeaway

Digital media use is here to stay, but that doesn’t mean it has to interfere with sleep. Even small losses add up, and poor sleep can affect your health, mood and daily life. By limiting screens before bed and building a calming routine, you can protect your rest and feel better during the day.

Medical review by Ahmed Saleh, MD

Related:

• How technology is helping – and hurting – your sleep
• Improve your sleep in five simple steps
• Best ways to improve sleep without medication
• Many men are losing sleep to play video games and drink alcohol

Authored by: Kate Robards

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Safe sleep for infants

Creating a safe sleep environment is essential. The Centers for Disease Control and Prevention reports that in 2022, over 1,000 infants died from accidental suffocation and strangulation in bed.

“Co-sleeping is unsafe for infants, and routinely co-sleeping can potentially detract from the development of healthy sleep habits in children of any age,” said Dr. Rakesh Bhattacharjee, sleep physician and AASM spokesperson. “Consistently sleeping in their own sleep space may help children foster healthy sleep patterns.”

The American Academy of Pediatrics recommends that infants sleep in the same room as parents — but on a separate sleep surface designed for babies — for at least the first six months.

Tips for infant sleep safety

An AASM health advisory provides these tips to ensure a safe sleep environment for infants:

• Always place infants on their backs to sleep.
• Use a firm, flat surface with a fitted sheet, such as a crib, bassinet or playpen that meets U.S. Consumer Product Safety Commission standards.
• Keep soft objects like additional sheets, blankets, crib bumpers, stuffed animals and toys out of the infant’s sleep area.
• Maintain a quiet sleep environment with no loud or continuous noise.

Is co-sleeping right for your family?

Occasionally co-sleeping with a scared or sick child is understandable, but regularly sharing a bed can impact long-term sleep habits. Parents should consider whether co-sleeping is supporting their child’s ability to develop independent and healthy sleep routines.

“As parents, we should be helping our children develop habits and learn routines that establish good sleep hygiene that will enable them to enjoy the benefits of healthy sleep for a lifetime,” said Dr. Bhattacharjee.

If you have concerns about your child’s sleep, visit the AASM’s sleep center directory to get help from the sleep team at an accredited sleep center.

Related:

• Stressed parents, sleepless nights
• The truth about melatonin use in kids
• Sleep disorders in children

The post Half of parents co-sleep with their child, new survey finds appeared first on Sleep Education.

It turns out, incompatible sleep habits are a common issue. But what does this mean for couples?

What is a “sleep divorce”?

You might’ve heard the term “sleep divorce.” It sounds serious, right? But it’s not about ending a relationship. It’s about getting good sleep.

According to Dr. Seema Khosla, the medical director of the North Dakota Center for Sleep and a medical advisor for MedBridge Healthcare, sleep divorce simply means sleeping in separate beds or even different bedrooms. “It’s about prioritizing sleep health and addressing the sleep issues that may be eroding a relationship,” said Dr. Khosla. Issues like snoring, tossing and turning, or different sleep schedules can make sleep difficult for both partners.

Rather than being a sign of relationship trouble, this arrangement lets couples talk honestly about habits that disrupt sleep. The goal? Uninterrupted, restorative rest.

Changes couples are making

People are also making other changes to accommodate their partners. One-third of U.S. adults (33%) said they go to sleep at a different time than desired. One in 10 (11%) have switched to using a silent alarm to avoid disturbing their partner. In addition, 10% of people have tried the trendy “Scandinavian sleep method,” in which each person sleeps with their own blanket or comforter.

Why sleep matters

It’s not just about how you sleep — it’s about how long. The AASM recommends seven or more hours of sleep for adults. Getting enough sleep boosts health, energy and productivity.

“We know that getting a good night’s sleep is important for both health and happiness,” said Dr. Khosla. “So, if you’re continually sacrificing sleep quality and quantity — due to your partner’s persistent snoring, for example — then it may be time to discuss your sleeping arrangements.”

Small adjustments or even separate beds might be all it takes for a good night’s sleep.

Find support for better sleep

If sleep troubles are affecting you or your partner, you don’t have to deal with it alone. To find an AASM-accredited sleep center near you, check out www.sleepeducation.org/sleep-center.

Related:

• For Valentine’s Day, a good night’s sleep may be the best gift
• Do viral sleep trends actually work?
• Is Fido a bed hog or a cuddle buddy?

The post Is it time for a sleep divorce? appeared first on Sleep Education.

The survey also shows that younger Americans are more likely to sleep with a pet – with 53% of Gen Z always, almost always, or sometimes sleeping with a pet compared with just 36% of Baby Boomers.

“Healthy sleep looks different from person to person. Many pet owners take comfort in having pets nearby and sleep better with their companion by their sides,” said Dr. Andrea Matsumura, a member of the AASM’s Public Awareness Advisory Committee and a sleep specialist in Portland, Oregon. “For most adults, whether you sleep with a pet or not, it is important that you get seven or more hours of restful sleep each night for optimal health.”

For pet owners who report worse sleep when snuggling with pets, keep these tips in mind to improve the sleep routine for you and your pet:

• Create a separate, comfortable sleeping space nearby for your pet as an alternative.
• Keep a consistent sleep schedule. Get up at the same time every day, even on weekends or during vacations. Factor in your pet’s routine as well, including their walking and eating schedule.
• Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature.
• Limit exposure to bright light in the evenings and turn off electronic devices at least 30 minutes before bedtime.
• Don’t eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack.
• Exercise regularly and maintain a healthy diet.

Most importantly, create an environment and routine that supports healthy sleep for both you and your pets.

The AASM recommends that most adults should get at least seven hours of nightly sleep to promote optimal health. To help select an appropriate bedtime for your schedule, use the AASM’s Online Bedtime Calculator.

The post Is Fido a bed hog or a cuddle buddy? appeared first on Sleep Education.

As I describe in my book, “Sharing the Covers: Every Couple’s Guide To Better Sleep,” prioritizing healthy sleep is not only good for your own emotional and physical health, but it’s also good for your relationship. Research clearly shows that when you are well-slept, you are happier, more attractive, a better communicator, and more empathic. What could be sexier or more romantic than that?

There are many small steps couples can take to improve their sleep and their relationship quality. For starters, here are some tips for optimizing the sleep environment for you and your Valentine.

1. Invest in a good mattress. Remember that we spend roughly one-third of our lives asleep, so it is worth putting a premium on the comfort of your sleeping arrangement. Spend what you can afford within your budget, but don’t skimp out on this luxury, as you are going to be spending a lot of time in it. The key is that it is about comfort for you and your partner, so to the extent possible, it is best to get to try out your mattress first. Many mattress companies extend generous return policies so that you have the opportunity to test it out, and don’t have to feel stuck if you change your mind. Mattresses have a shelf-life and need to be replaced every 7-10 years.
2. Make yourself a tidy and inviting nest. I am a scientist, not an interior designer, so while I am no expert in the trendiest or most stylish room decor, I can tell you that there are some science-backed basic do’s and don’ts when it comes to turning your bedroom into a haven for sleep. In terms of colors, neutrals, silvers, and grays have been shown to be relaxing and can even lower your blood pressure and heart rate. Splashes of color, particularly if they make you happy or feel warm and inviting are also acceptable, but just don’t make it too bright as that can be alerting. Beyond the color palette, what’s even more important is what you keep in your room and what you keep out. You want your haven to be free from clutter and the distractions of the day—that includes dirty laundry scattered on the floor or your phone by your bedside. All that detritus sends the wrong signal to the brain and can increase anxiety. The bedroom should be for sleep and sex—keep it simple and inviting. And when you wake up in the morning, set yourself up for sleep that subsequent night by making your bed first thing. Each night that you return to bed should be like an invitation to your warm, inviting, and tidy haven.
3. Keep your relationship hot, but the bedroom cool. As we sleep, our body temperatures naturally decline. In fact, a dip in core body temperature is a key signal to our brains that it’s time to fall asleep. Generally speaking, the recommendation is to keep your bedroom between about 60 to 67 degrees, which to be perfectly frank, is much colder than many of us would naturally feel comfortable in during the daytime. The goal is not to have you shivering all night. Make sure you have enough blankets that can come on or off as needed to regulate your temperature throughout the night. By gently nudging your body temperature a bit lower by setting your thermostat lower, this can facilitate sleep onset and deeper, more restful sleep. There is even some truth to the old adage about a warm bath being good for sleep for this very reason. While in the bath your temperature rises, but precipitously falls when you get out. Try a bath about 90 minutes before bedtime. Better yet, do it with your spouse and make it a part of your shared bedtime ritual! It’s a great way to relax and unwind with each other, and reduce your body temperature (provided that things don’t get too steamy in the bath).
4. It’s better in the dark. While some may argue whether sex is better in the light of day or in total darkness, there is no question that sleep is better when the lights are down. Sometimes this is more than simply turning off the light switch. Make sure if light creeps in through the window, you use blinds or drapes or even hang up a dark sheet over the window if necessary. If some light cannot be avoided or perhaps if you and your partner are on different schedules with one coming to bed later, consider wearing an eye mask. And it goes without saying but must be repeated, if the light is coming from a phone or other electronic device in the hands of your partner or yourself, get that sleep-stealer out of the bedroom. Light in general, but particularly, the blue light that comes from electronic devices, directly suppresses the hormone melatonin that signals the brain that it is time for sleep. And before you go excusing your device because you have a blue-light filter, let me just say that it is the stimulating content that we consume from our devices, not just the light that can keep us up at night. Set the mood (for sleep and maybe even a little romance) by turning the lights down in the evening a couple of hours before bedtime. Dim lights can also stimulate the release of melatonin and set you up for sleep success that night.
5. Punctuate the start and end of the day with small but sweet gestures. Bringing your partner coffee in the morning or giving your partner a backrub as they wake up or go to sleep, even when you are tired and cranky and irritable, can go a long way towards building goodwill and compassion in your relationship. It’s like putting money in your relationship bank account. You may not be a great conversationalist and you may be snappy, but these small gestures of kindness can smooth out those edges a bit. You may be surprised how these small acts can make you and your partner feel better and can start (or end) the day a little brighter.

Part of this article is excerpted with permission from Sharing the Covers: Every Couple’s Guide to Better Sleep

Related:

• Couples who sleep together have better health
• Sleep and marriage
• Stop the snore, save the romance

Authored by:

Wendy Troxel, PhD

Dr. Wendy Troxel is a senior behavioral and social scientist at the RAND Corporation and author of “Sharing the Covers: Every Couple’s Guide to Better Sleep.”

The post For Valentine’s Day, a good night’s sleep may be the best gift appeared first on Sleep Education.

Goodnight Darth Vader by Jeffrey Brown is a fanciful bedtime book that will delight young fans of the Star Wars saga. It imagines Vader as a yawning, exhausted dad. All he wants is for his children to understand “the power of sleep.”

But Luke and Leia have more energy than a lightsaber. The restless young twins would rather be rowdy than resting.

Written by a lifelong Star Wars buff, the book is a follow-up to the bestsellers Darth Vader and Son and Vader’s Little Princess. Brown’s comic strip drawings explore the diverse people and places in “a galaxy far, far away.”

Kids who watch the Clone Wars animated series on Cartoon Network will see familiar faces such as Yoda and Ahsoka the Padawan. But only the most avid young fans will recognize more obscure creatures such as the sarlacc or dianoga.

Yet Brown’s whimsical bedtime scenes will keep children giggling with each page turn. Bumbling Jar Jar Binks. Snoring banthas. Arguing Jawas. Pacing Darth Maul.

They all get ready for bed in their own way – and at their own speed. General Grievous uses his four arms to zip through his bedtime routine.

Some of Brown’s drawings also are surprisingly serene. Wookiees sleeping high up in the trees. Lando Calrissian and Lobot peacefully dreaming in Cloud City. Even the Death Star settles down for the night.

Goodnight Darth Vader doesn’t quite live up to its full potential. The strongest scenes show Vader – and bounty hunter Jango Fett – struggling with the age-old parenting problem of bedtime resistance.

It would have been fun to see Brown further explore the universality of that challenge using these two powerful parents. Instead he follows a more traditional bedtime book format. At times the structure and rhyme feel too rigid for his comic style and silly sense of humor.

But Star Wars fans are sure to be pleased with Brown’s bedtime story. His playful drawings will amuse both Jedi parents and their younglings. Join Vader on the dark side of day, and he “will complete your bedtime.”

The post Goodnight Darth Vader: Book review appeared first on Sleep Education.

The parents of this “little princess” calmly and wisely respond to her classic stalling techniques. She doesn’t have to go to sleep. But she does have to put on her pajamas. And she needs to wash her face and brush her teeth.

But once in bed, the curious mind of the little girl takes over. “Does everything in the world go to sleep?” she asks.

She and her parents then discuss the diverse sleep habits of animals. From their pet cat and dog to bats and tigers, animals need sleep too.

When the little girl insists that she’s “still not sleepy,” her parents respond masterfully. “You can stay awake all night long,” they assure her.

The book then reaches a satisfying conclusion that wraps the little girl and the animals together in a cocoon of sleep.

Logue’s story is as warm and comforting as a winter blanket. She alternates simple text with bursts of poetic imagery. “Stretching her toes down under the crisp sheets, lying still as an otter floating in a stream,” she writes.
The illustrations by artist Pamela Zagarenski visually support the book’s lyrical, dreamlike quality. Combining mixed media paintings on wood with computer illustration, she creates a landscape somewhere between the realms of sleep and wake.

Zagarenski describes her style by saying, “I paint to discover a secret code which needs to be cracked.” Her code involves the repetitive use of images such as crowns, wheels and ladders. The effect provides new visual surprises even after multiple readings. Her artwork earned the book a 2013 Caldecott Honor.

Parents will easily relate to this story of a sleepless child. Behavioral insomnia of childhood is common in young children. The little girl’s bedtime refusal is a typical sign of a “limit setting” problem.

But the girl’s parents don’t give in to the temptation to make bedtime a battle. Instead they simply keep her on a routine and get her into bed.

Then they keep their calm and practice the psychological art of “paradoxical intention.” Instead of forcing her to try to sleep, they let her stay awake. They realize that sleep will naturally occur when she relaxes in bed.

Sleep Like a Tiger will prepare kids for bed while keeping parents engaged in the story. It’s an excellent addition to the bedtime book genre.

The post Sleep Like a Tiger: Book review appeared first on Sleep Education.

Throughout my travel experiences, I’ve found a way to fall asleep in hostel dormitories packed with rowdy Australian travelers, dirty hotels that more than likely had bedbug infestations and on the couches of strangers. None of those experiences would prepare me for the Japanese equivalent of a cheap room.

I spent one night in a capsule hotel in Nagoya, Japan. It was my first and it would be my last.

To call this form of accommodation a hotel is giving it more credit than it deserves. Capsules are tiny plastic cubicles stacked in rows by the dozen. Most capsules are very small – a little more than 6 feet deep and 3 feet wide. Each is outfitted with only a mattress, a thin sheet, a hard rice pillow and a small TV-radio.

Capsule hotels offer a place to sleep for travelling salarymen, people who miss the last train, men who can’t come home to their wives or the newly unemployed who can no longer afford rent.

So why would I ever choose to stay at a place that sounds so bleak?

To me, capsule hotels always seemed like an alien curiosity that you could only find in Japan, like smoke-filled pachinko parlors or those unsavory vending machines that sell used personal items you hear rumors about. While I never found those vending machines (I’ve heard Akihabara district of Tokyo may have a few), I stumbled across a capsule hotel near a train station in Nagoya. Next door was a pachinko parlor.

I was vacationing in Japan with an equally adventurous friend from the United States and an ex-patriot who lived in Tokyo. After an evening of discussion and drinks with a large group of locals we had befriended, we had made up our minds: we would sleep in a capsule that night instead of a hotel.

The group seemed entertained by our choice of accommodation. None of them had ever even considered staying in a capsule. I couldn’t tell if they were impressed by our bravery or just amused that two foreigners would willfully subject themselves to a capsule.

My ex-patriot friend who was fluent in Japanese would navigate the check-in process for us. He had known better and booked a hotel room down the street but was willing to help. To get to the capsule hotel, we had to take a small elevator to the eighth floor of a commercial complex. The elevator opened to an otherwise normal looking hotel lobby.

Once we had checked in and paid the equivalent of about $25, we were each handed a numbered locker key and a pair of suspiciously dingy blue pajamas. I felt like an inmate the entire time I wore my capsule uniform.

I had to walk through a smoke-filled common room to get to the capsules. A dozen older men, dressed in the same blue scrubs, were sitting on old couches, smoking and watching TV or reading manga. A sliding glass door in the back of the common room led to the main attraction.

If I didn’t know any better, I’d have thought I stepped into the largest laundromat I’d ever seen. The capsules were stacked in rows, each with a circular doorway in front, much like a spin cycle dryer. A small bamboo shade covered the entrance of the occupied capsules. From my estimates, at least a hundred people would be sleeping beside me.

I climbed up a small ladder and ducked into my assigned capsule. At 5’11” I could barely sit up without hitting my head on the ceiling. I closed the bamboo shade to go to sleep.

My discomfort intensified as I tried to sleep. I’ve never been claustrophobic, but I had no room to stretch or change my sleep position. Light seeped in through the near-useless shade.

It was far from quiet. Every noise echoed off of the fiberglass capsule walls. At least six people were snoring. My neighbor’s tossing and turning sounded like a minor tremor. Further down, someone was coughing into a megaphone.

Beginning at about 3 a.m., alarm clocks started going off. I tried to get whatever sleep I could between the disruptions.

By 7 a.m., I was fed up with trying to sleep in a fiberglass pod. My friend, who was sleeping in a nearby capsule, had a similarly restless night. We snapped a few photos and left without looking back.

Reflecting on the experience, I can’t say I regret spending that night in what I affectionately refer to as “space prison.” It helped me truly appreciate my own bed, and for that matter, every other accommodation I’ve had in my life.

If you ever visit Japan, a capsule hotel is worth considering for a night. Just don’t expect to actually sleep.

The post Sleepless in Japan: The capsule hotel experience appeared first on Sleep Education.

The findings show the lights can suppress melatonin levels. Melatonin is a hormone essential for the regulation of the sleep-wake cycle. Basically, without melatonin, you won’t feel as tired at bedtime.

The effect is similar to what happens if you watch television or stare at a computer screen before trying to sleep. The Sleep Education Blog warned readers about using an iPad to read books or surf the web before bed.

Another vital function of melatonin is to lower your blood pressure, body temperature and glucose levels. When melatonin is suppressed, the risk for conditions caused by high blood pressure and high glucose levels rises.

The study involved 116 young adults who were exposed to light for eight hours before bedtime for five days straight. Half of the participants were exposed to dim light as a control. The researchers took the subjects’ blood plasma to measure melatonin levels.

The subjects who were exposed to bright light had shorter melatonin duration, due to suppression.

The study raises some questions about the type of environments where we spend our evening hours. The reality is that it may be difficult to avoid bright light entirely. Maybe it’s time to utilize the dimmer switch.

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