Background: This study aimed to assess the effects of restricting mobile phone use before bedtime on sleep, pre-sleep arousal, mood, and working memory.
Methods: 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).
Results: 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.
Conclusions: 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.