Effect of restricting bedtime mobile phone use on sleep, arousal, mood, and working memory: A randomized pilot trial

• DOI: 10.1371/journal.pone.0228756
• Publication Date: 2020-02-10T13:30:46Z
• Authors: Jing-wen He; Zhi-hao Tu; Lei Xiao; Tong Su; Yun-xiang Tang
• Keywords: Male; Science; Q; R; Pilot Projects; Cell Phone Use; 3. Good health; Affect; Young Adult; 03 medical and health sciences; Cognition; Memory, Short-Term; 0302 clinical medicine; Medicine; Humans; Female; Arousal; Sleep; Research Article

This study aimed to assess the effects of restricting mobile phone use before bedtime on sleep, pre-sleep arousal, mood, and working memory.Thirty-eight participants were randomized to either an intervention group (n = 19), where members were instructed to avoid using their mobile phone 30 minutes before bedtime, or a control group (n = 19), where the participants were given no such instructions. Sleep habit, sleep quality, pre-sleep arousal and mood were measured using the sleep diary, the Pittsburgh sleep quality index, the Pre-sleep Arousal Scale and the Positive and Negative Affect Schedule respectively. Working memory was tested by using the 0-,1-,2-back task (n-back task).Restricting mobile phone use before bedtime for four weeks was effective in reducing sleep latency, increasing sleep duration, improving sleep quality, reducing pre-sleep arousal, and improving positive affect and working memory.Restricting mobile phone use close to bedtime reduced sleep latency and pre-sleep arousal and increased sleep duration and working memory. This simple change to moderate usage was recommended to individuals with sleep disturbances.