Screen time and sleep: what the research actually shows

University of the Sunshine Coast researchers released findings on 8 July showing that adults who used phones or tablets within one hour of bedtime averaged 47 minutes less total sleep per night than those who switched off earlier.

The results arrive as daylight saving ends and cooler evenings draw more residents indoors across the Sunshine Coast, where longer device sessions have become routine for many households in suburbs such as Buderim and Maroochydore.

Coast programs track daily habits

Staff at the USC health research programs based in Sippy Downs have tracked 312 participants from Noosa to Caloundra since March, pairing wearable sleep monitors with self-reported screen logs. Participants who walked the Mooloolaba Esplanade before 7pm instead of scrolling at home recorded steadier melatonin onset and fewer nighttime awakenings.

Another group that shopped at Eumundi markets on Saturday mornings reported swapping evening online browsing for printed local produce guides, cutting average screen time by 38 minutes on those nights.

Measured effects and next steps

One 2025 Australian Sleep Health Foundation survey cited in the USC report found 29 percent of Queensland adults keep a phone within arm’s reach at night, a habit tied to a 19 percent rise in reported insomnia symptoms. The Sippy Downs team plans follow-up checks in October using the same 312 residents to test whether blue-light filter settings alone produce similar gains to full device removal.

Residents can start by setting phones to night mode after 8pm and leaving chargers outside bedrooms. A short coastal walk along the Noosa National Park track at dusk offers one low-cost alternative that combines movement with reduced screen exposure before lights out.