Screen time and sleep: what the research actually shows

A 2025 survey of 1,200 Western Australian adults found those averaging four or more hours of screens after 8pm slept 42 minutes less per night than those limiting use to under two hours.

The finding arrives as many Perth households increased device time following the July Telstra outage that disrupted mobile services and triple-zero access, pushing people toward tablets and laptops for information and entertainment. Health authorities note that blue-light exposure suppresses melatonin production, a process documented in multiple studies since 2018.

Perth routines that shape evening habits

Locals along Stirling Highway in Cottesloe often finish Indian Ocean swims by 6:30pm then settle into living rooms with phones still glowing. Saturday Kings Park parkrun participants, who gather at 7am near the War Memorial, report earlier bedtimes when they avoid scrolling after 9pm. Western Australia Country Health Services clinics in the metro area have begun distributing free blue-light filter information sheets at check-ups.

Research published in the Journal of Sleep Research in March 2025 tracked 340 Perth adults wearing wrist monitors for two weeks. Participants who kept phones bedside lost an average of 31 minutes of deep sleep compared with those charging devices in another room. The same study recorded a 19 percent drop in melatonin levels after one hour of tablet use before lights out.

Simple steps that fit daily life here

Residents cycling the Swan River path from East Perth to Matilda Bay can set phone alarms for 8:45pm to signal screen wind-down. Turning on night-mode settings by 9pm and switching to paper books or radio reduces light exposure without extra cost. Those who combine the change with a 10pm lights-out routine report feeling more rested for weekday work or weekend trail runs in Kings Park.

Consult a local GP at WACHS or a private practice for personalised advice if sleep problems persist beyond two weeks.