Go to bed at a set time — avoid staying up late for games, short videos, or porn
In 2025, Chinese people slept an average of 6.97 hours per night, with an average bedtime of 12:10 a.m. Those who used phones or tablets before bed were more than twice as likely to get insufficient sleep, and 2.7 times more likely to feel drowsy during the day. Even just having devices in the bedroom without using them led to similar results. Thus, the simplest solution is to keep phones out of the bedroom.
No money is required. The hard part is fighting the habit…
In 2025, Chinese residents averaged 6.97 hours of sleep per night, with an average bedtime of 12:10 a.m. (Chin…
No money is required. The hard part is fighting the habit of “just one more episode.” The easiest way is to keep phones out of the bedroom.
In 2025, Chinese residents averaged 6.97 hours of sleep per night, with an average bedtime of 12:10 a.m. (China Sleep Research Society). Compared to those who did not use portable devices before bed, users faced roughly 2.17 times higher odds of insufficient sleep (OR 2.17), 1.46 times higher odds of poor sleep quality (OR 1.46), and 2.72 times higher odds of daytime drowsiness (OR 2.72). Even when devices were merely present in the bedroom without being used, these odds remained at 1.79, 1.53, and 2.27 respectively. These figures are based on 20 concurrent surveys involving 125,198 children and adolescents. Another concurrent study of 844 adults aged 18–94 found that those who used phones after turning off the lights took longer to fall asleep, had a lower proportion of true sleep while in bed, and felt more fatigued during the day.
Carter et al. (2016). Association Between Portable Screen-Based Media Device Access or Use and Sleep Outcomes. JAMA Pediatrics. https://doi.org/10.1001/jamapediatrics.2016.2341；Exelmans & Van den Bulck (2016). Bedtime mobile phone use and sleep in adults. Social Science & Medicine. https://doi.org/10.1016/j.socscimed.2015.11.037；中国睡眠研究会 (2026). 2026 中国睡眠健康研究白皮书（福建省卫健委转载健康报报道）. https://wjw.fujian.gov.cn/jggk/csxx/xcc/mtbd/202603/t20260323_7114382.htm；Grubbs JB 等 (2018). Pornography Problems Due to Moral Incongruence: An Integrative Model with a Systematic Review and Meta-Analysis. Archives of Sexual Behavior. https://doi.org/10.1007/s10508-018-1248-x（备注里的争议方之一）；Prause N, Pfaus J (2015). Viewing Sexual Stimuli Associated with Greater Sexual Responsiveness, Not Erectile Dysfunction. Sexual Medicine. https://doi.org/10.1002/sm2.58（备注里的争议方之二）
Open source linkControversial. The costs of staying up late itself can be found in item 3 of this section (getting 7 to 8 hours of sleep per night). Regarding the impact of pornographic content on the energy and mental capacity of ordinary people, there is currently no reliable evidence to clarify whether it is the cause. An analysis summarizing multiple studies suggests that so-called "pornography problems" stem more from a discrepancy between an individual's beliefs and their own behavior, rather than the content itself. Another study aggregated data from 280 men. The result showed no relationship between viewing duration and erectile function during sexual activity with a partner. This item specifically addresses its displacement of sleep time. Regarding the two figures, 6.97 hours and 0:10, the official website of the China Sleep Research Society has not posted a release (checked in 9 month, 2026 year); please refer to the Health News report reposted by the Fujian Provincial Health Commission.