Go to bed at a set time — avoid staying up late for games, short videos, or porn
In 2025 Chinese people averaged 6.97 hours of night sleep and fell asleep at 0:10 on average. Among children and adolescents who used a phone or tablet before bed, insufficient sleep and daytime sleepiness were both markedly more common. Just having the device in the bedroom unused gave similar numbers. To change this, the easiest move is not bringing the phone into the bedroom.
No monetary cost. The real challenge is overcoming the hab…
In 2025 China’s residents averaged 6.97 hours of nighttime sleep, with average sleep onset at 0:10 (Chinese Sl…
No monetary cost. The real challenge is overcoming the habit of “just one more episode.” The easiest solution is to keep phones out of the bedroom.
In 2025 China’s residents averaged 6.97 hours of nighttime sleep, with average sleep onset at 0:10 (Chinese Sleep Research Society). For people using portable devices before bed, the odds ratio for insufficient sleep was 2.17 (OR 2.17). All figures in this paragraph are odds ratios and cannot be read directly as multiples of probability. The odds ratios were 1.46 for poor sleep quality (OR 1.46) and 2.72 for daytime sleepiness (OR 2.72). Merely leaving devices unused in the bedroom gave similar odds ratios: 1.79, 1.53, and 2.27, respectively (OR 1.79/1.53/2.27). That part pooled 20 same-time surveys of 125198 children and adolescents. Another same-time survey had 844 adults aged 18 to 94. Those who still used a phone after lights out fell asleep more slowly, spent a lower share of time in bed actually asleep, and were more fatigued by 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://web.archive.org/web/20261001203506/https://wjw.fujian.gov.cn/jggk/csxx/xcc/mtbd/202603/t20260323_7114382.htm（原页面已下线，链接为 2026 年 10 月 1 日的网页存档）；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 linkContested. The cost of staying up late itself is in item 3 of this section (7 to 8 hours a night). What porn does to an ordinary person’s energy and cognition has no reliable evidence that it is the cause. One analysis pooling several studies held that so-called “porn problems” more often come from a mismatch between a person’s beliefs and their own behavior, not from the content itself. Another study pooled data from 280 men. Viewing time was unrelated to erectile function during sex with a partner. Here the only issue is sleep time it crowds out. The figures 6.97 hours and 0:10 have no press release on the Chinese Sleep Research Society site (checked September 2026). This entry follows a Health News report republished by the Fujian Provincial Health Commission.