Abstract
This study aimed to assess the effects of restricting mobile phone use before bedtime on sleep, pre-sleep arousal, mood, and working memory. Thirty-eight participants were randomized to either an intervention group (n = 19), where members were instructed to avoid using their mobile phone 30 minutes before bedtime, or a control group (n = 19), where the participants were given no such instructions. Sleep habit, sleep quality, pre-sleep arousal and mood were measured using the sleep diary, the Pittsburgh sleep quality index, the Pre-sleep Arousal Scale and the Positive and Negative Affect Schedule respectively. Working memory was tested by using the 0-,1-,2-back task (n-back task). Restricting mobile phone use before bedtime for four weeks was effective in reducing sleep latency, increasing sleep duration, improving sleep quality, reducing pre-sleep arousal, and improving positive affect and working memory. Restricting mobile phone use close to bedtime reduced sleep latency and pre-sleep arousal and increased sleep duration and working memory. This simple change to moderate usage was recommended to individuals with sleep disturbances.
Highlights
Mobile phones have become an essential tool in our daily life in the past decade
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Restricting mobile phone use before bedtime for four weeks was effective in reducing sleep latency, increasing sleep duration, improving sleep quality, reducing pre-sleep arousal, and improving positive affect and working memory
Summary
Mobile phones have become an essential tool in our daily life in the past decade. The number of mobile phone users in China has increased from 0.39 billion in 2012 to 0.72 billion in 2017, accounting for 72.2% in 2012 and 96.3% of the netizens in 2017. Mobile phone use prior to bedtime or even after lights-out is a common habit among many young adults. This unhealthy habit may lead to delayed bedtime, sleep loss, irregular sleep-wake patterns, poor sleep quality, and increased tiredness during the day [2,3,4]. This study aimed to assess the effects of restricting mobile phone use before bedtime on sleep, pre-sleep arousal, mood, and working memory
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