Digital Detox May Support Sleep and Connection
Doctors say reducing screen use can help people stay present and feel more connected.
A digital detox is a planned pause from screen use, and doctors describe it as something that can take different forms. A 2024 analysis of 109 studies found that 37% of people characterized their phone use as problematic. The review appeared in Cyberpsychology, Behavior and Social Networking, with researchers saying the figure is rising over time.
Sajita Setia, M.D., Jonah D. Garry, M.D., and W. Christopher Winter, M.D., connect heavy phone use with lost sleep, reduced time for exercise and tasks, and less family time. Bright displays, absorbing material, and stressful nighttime content may make it harder to fall asleep and may reduce sleep depth. Setting the phone outside the bedroom, keeping it away during family time, and ending electronic use 30 to 60 minutes before bed are options doctors recommend.
The goal is not abandoning technology altogether. People can reserve some periods for screen-free time, spend them with family or friends, read, or focus on work. Do-not-disturb settings can still allow repeat callers or selected contacts through, helping people remain reachable for emergencies while reducing interruptions. Doctors also suggest that adults can choose a shared screen-free period for the household or set aside a specific part of the day.
- A 2024 analysis reviewed 109 studies.
- 37% described their phone use as problematic.
- Doctors suggest stopping electronic use 30 to 60 minutes before bed.
- Do-not-disturb settings can allow selected contacts or repeat callers through.
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