This meta-analysis synthesized evidence from over 50 studies involving hundreds of thousands of participants to establish the relationship between screen-based technology and sleep:
- Later bedtimes: Screen use before bed consistently delayed sleep onset
- Shorter sleep duration: Heavy screen users slept 20-30 minutes less per night on average
- Poorer sleep quality: Even controlling for duration, screen users reported worse sleep quality
- The effect was dose-dependent: more screen time = worse sleep outcomes
- Interactive screen use (chatting, gaming, social media) had stronger effects than passive use (watching videos)
The AI Dimension
AI chatbots represent the most interactive form of screen use — conversational, engaging, and designed to keep users engaged. This suggests AI conversations before bed may be particularly disruptive to sleep, though specific studies on AI chatbots and sleep are still emerging.
Source
Systematic review, Sleep Medicine Reviews (2023).