The 'Phone Sleeps First' initiative, a student-led project at Nanyang Technological University, has shed light on the pervasive issue of late-night phone addiction among university students in Singapore. This project, which involved 313 undergraduates from six autonomous universities, aimed to address the detrimental effects of prolonged phone usage before bedtime on sleep quality and overall well-being. The findings were eye-opening, revealing that even a modest reduction in mobile phone use during the designated sleep window of 10 pm to 6 am could significantly improve students' daytime energy and sleep routines.
Nurul Izzah, a 25-year-old marketing undergraduate, shared her personal experience with the project. She admitted to a habit of doom-scrolling on her phone until the early hours, a routine she had developed since her polytechnic days when her schedule became more flexible. Izzah's participation in the initiative led to a noticeable improvement in her sleep patterns, leaving her feeling less groggy in the morning and more focused during lessons. She now strives to avoid using her phone past midnight, a change influenced by her desire to enter the workforce and set a positive example for her younger sibling.
The project's organizers, Joy Chew and her team, designed a simple and accessible challenge. Participants were encouraged to follow practical tips such as keeping phones away from their beds, enabling 'Do Not Disturb' mode, and engaging in offline activities like reading or journaling. The challenge's success was evident in the substantial reduction in nightly screen time, with students cutting their usage by 58 to 81 minutes during the designated sleep window. The longer seven-night challenge yielded the most significant drop, indicating that sustained routine adherence strengthens habits.
The project's impact extended beyond individual behavior change. During a focus group discussion, students acknowledged their excessive social media usage and the harmful effects of phone use in bed on sleep. However, the campaign's primary focus was on enacting behavior change rather than just raising awareness. The organizers emphasized the importance of a supportive community, encouraging participants to join their peers and engage with a dedicated Telegram channel for tips, progress updates, and reminders.
The project's findings align with global studies that link device use before bed with longer sleep onset times, reduced sleep quality, and increased daytime tiredness. Leonard Eng, a doctor and consultant at Singapore General Hospital's department of psychiatry, explained the various ways mobile phone usage at bedtime can disrupt sleep. It delays sleep, fragments the sleep cycle, and keeps the mind 'switched on' at an inappropriate time. Eng highlighted the emotional content of phone activities as particularly disruptive, making it harder for the brain to wind down and drift off to sleep.
The 'Phone Sleeps First' initiative serves as a powerful reminder of the impact of technology on our sleep habits. By encouraging small, manageable adjustments and fostering a supportive community, the project has demonstrated the potential for positive behavior change. As students transition into the workforce, this initiative may inspire a broader shift towards healthier sleep routines, ultimately improving the well-being of individuals and society as a whole.
