Americans Spend 38 Minutes on Their Phones Before Bed, and It’s Wrecking Their Sleep

We’ve all done it—picked up our phones at bedtime for a quick scroll that turns into much more. For many Americans, screen time is becoming a major sleep disruptor.

To understand the impact, Amerisleep surveyed over 1,000 people about their nighttime phone habits. The results show just how much scrolling is cutting into our lives, from lost hours of sleep to missed responsibilities the next day.

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The Phone Habits Keeping Americans Up

Phone use at bedtime is nearly universal. Across genders, devices, and generations, Americans are reaching for their screens before reaching for sleep.

Most Americans (86%) said they use their phone in bed before dozing off, spending an average of 38 minutes scrolling each night. That adds up quickly, totaling about 231 lost hours of sleep each year. Women were more likely than men to be bedtime scrollers, with 90% admitting to the habit versus 82% of men.

Younger generations were especially glued to their screens at night. Gen Z reported the longest nightly scroll time, averaging 50 minutes before falling asleep. Millennials followed at 37 minutes, then Gen X (35 minutes) and baby boomers (33 minutes).

Social media was a key driver of Gen Z’s scrolling habits, with 73% browsing or using these platforms at bedtime, which is more than any other generation.

They were also the most likely to watch short videos or livestreams (65%) before falling asleep, compared to millennials (44%), Gen X (35%), and baby boomers (20%).

YouTube and TikTok were the top culprits, with 63% and 52% of Gen Z using them before sleep, respectively.

Texting was another common habit among Gen Z, with 45% messaging friends or family before bed, the highest of any generation.

Despite being aware of their bedtime habits, few took action. Just 16% of Americans said they had deleted an app to improve their sleep.

Among those who did, TikTok topped the list, removed by 24% overall. That number climbed to 29% among iPhone users, compared to 15% of Android users.

Encouragingly, 58% of those who deleted an app said it helped them sleep better. Instagram and Reddit were the next most frequently cut, by 18% and 16% of users, respectively.

In Bed by 10 and Asleep After 12

Going to bed doesn’t always mean going to sleep. For many, screen time stretches far into the night, even on workdays.

More than 1 in 4 Americans (28%) have stayed up past 2:00 a.m. on a work night simply because they were on their phone. Gen Z was the most likely to fall into this pattern, with half saying they’d scrolled into the early hours.

By comparison, the habit was reported by 25% of millennials, 20% of Gen X, and only 15% of baby boomers.

Even so, Gen Z was also the most intentional about trying to limit digital disruptions at night. Nearly half (46%) said they use Do Not Disturb or Sleep Focus features, and 37% enabled night shift mode. Still, 26% admitted to skipping sleep-protecting settings altogether.

Older generations were even less likely to use these tools: 54% of Gen X and 57% of baby boomers said they don’t use any phone-based sleep features. So, while younger Americans may be more aware of digital habits that impact sleep, their actions often don’t fully match their intentions.

The Effects of Scrolling in Everyday Life

Lost sleep doesn’t stay in the bedroom. For many Americans, the ripple effects of bedtime scrolling show up at work.

Among those who use their phones before bed, 25% have missed a meeting, deadline, or shift at work because of it. Even more concerning, 22% said their sleep habits had cost them a professional opportunity, and 1 in 6 bedtime scrollers admitted to falling asleep on the job.

Interestingly, while iPhone users were more likely to scroll before sleep (89%) than Android users (82%), the latter reported more daytime sleepiness. Nineteen percent of Android users said they’d fallen asleep at work, compared to 13% of iPhone users.

Overall, those who don’t scroll before falling asleep reported better work performance, productivity, and satisfaction. They also had lower stress and higher energy levels throughout the day.

FAQs

How can I break the habit of using my phone before bed?

Breaking the bedtime phone habit requires creating new routines and removing temptation. Start by setting a specific “phone curfew” time, ideally 1-2 hours before bed, and stick to it consistently.

Replace your phone habit with calming activities like reading a physical book, journaling before bed, doing gentle stretches, or practicing deep breathing exercises.

Consider using your phone’s “Do Not Disturb” mode or airplane mode during your wind-down time to reduce the urge to check notifications.

Where should I leave my phone when I sleep?

The best place for your phone during sleep is outside your bedroom entirely, such as in the living room, kitchen, or a hallway charging station.

If you must keep it nearby for emergencies or as an alarm, place it across the room on a dresser or desk where you can’t easily reach it from bed.

Sleep experts recommend keeping your phone at least 3-6 feet away from your bed, though farther is even better. This distance helps minimize both the electromagnetic field exposure and the behavioral temptation to use your device.

In other words, this physical distance helps prevent mindless scrolling when you should be sleeping and reduces the temptation to check your phone if you wake up during the night.

Are phones bad for your mental health?

Phone usage can negatively impact mental health, particularly when used excessively or in certain ways, though the relationship is complex and varies by individual.

Heavy social media use, constant comparison with others online, and the addictive nature of notification-driven apps can contribute to anxiety, depression, and feelings of inadequacy.

However, phones can also provide valuable connections, access to mental health resources, and helpful tools when used mindfully and in moderation.

Can phone usage at night cause depression?

Nighttime phone usage can contribute to depression through several interconnected pathways, though it’s typically part of a larger pattern rather than a direct cause.

The blue light from screens disrupts melatonin production and circadian rhythms, leading to poor sleep quality, which is strongly linked to mood disorders.

Late-night social media scrolling often exposes people to negative content, social comparison, and overstimulation when the brain should be winding down, creating a cycle where poor sleep worsens mood and increased phone use further disrupts sleep.

How can nighttime phone use worsen anxiety?

Nighttime phone use can significantly worsen anxiety through multiple mechanisms that compound each other. The blue light from screens suppresses melatonin production and disrupts your natural sleep-wake cycle, leading to poor sleep quality, which directly increases anxiety levels and reduces your ability to cope with stress the next day.

And late-night scrolling often exposes you to stimulating or distressing content—whether it’s work emails, news, or social media—that activates your fight-or-flight response when your body should be preparing for rest.

The constant stream of notifications and information overload can also create a state of hypervigilance, making it harder for your mind to quiet down and transition into the calm state necessary for quality sleep.

Is it bad to sleep with your phone charging next to you?

Charging your phone next to your bed combines several potential issues that can affect your sleep quality. The device generates heat while charging, which can be a fire hazard if it overheats, and the charging process can cause the phone to emit more electromagnetic radiation.

And keeping a charging phone nearby maintains the temptation to use it and ensures you’ll be disturbed by any notification lights or sounds throughout the night, even if the device is on silent.

What should I do if I use my phone as a morning alarm?

If you rely on your phone as an alarm, the best solution is to invest in a dedicated alarm clock and gradually transition away from using your phone for this purpose. This allows you to keep your phone completely out of the bedroom, which is the ideal scenario for sleep hygiene.

However, if you must continue using your phone as an alarm temporarily, place it across the room rather than on your nightstand, set it to airplane mode or “Do Not Disturb” to prevent notifications, and resist the urge to check it when you turn off the alarm in the morning.

Consider this a stepping stone toward eventually purchasing a traditional alarm clock, which will give you the freedom to create a truly phone-free sleep environment.

Phones in Bed? Most Americans Say Yes

Screens are stealing our sleep, and most of us are letting it happen. Even though some try to curb their habits with settings and app deletions, the pull of late-night scrolling remains strong.

As bedtime routines become increasingly tied to devices, Americans may need to rethink the cost of those “just a few more minutes” spent on their phones, especially when it’s costing them days of rest, missed opportunities, and peace of mind.

Methodology

We surveyed 1,004 Americans to explore how they use their phones before sleep. The generational breakdown of respondents was as follows: Gen Z (17%), millennials (48%), Gen X (26%), and baby boomers (9%). The data was collected in June 2025.

About Amerisleep

Amerisleep is dedicated to helping people get better rest through innovative sleep solutions. From award-winning mattresses to expert sleep tips, Amerisleep supports healthier habits for more energized days and restful nights.

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