Research: UK adults struggling to disconnect before bed
July 17, 2026


According to research from Virgin Media O2 and Akamai, despite good intentions, many UK adults are finding it difficult to disconnect before they go to sleep, with more than three-quarters (76 per cent) taking their mobile phone to bed with them. More than one in four (29 per cent) Brits say their mobile negatively impacts their bedtime routine.

The study of 2,000 adults found just over one in five (21 per cent) Brits use their phone past midnight during the working week, rising to just over one in four (26 per cent) on weekends. Three in five (60 per cent) adults aged 18–24 say they struggle to stick to their self-imposed digital curfew every night, often intending to put their phone down in five minutes before losing track of time and staying online longer than planned.

The research also suggests that doomscrolling and digital entertainment have become firmly embedded in evening routines. Scrolling social media is the most common activity, with over half of Brits (54 per cent) enjoying a late-night scroll, followed by watching reels or videos (43 per cent) and messaging friends (40 per cent). Despite the lure of the infinite scroll, people want to switch off before bedtime with more than half (54 per cent) of adults saying they would welcome technology that stops them from accessing social media at night.


Parents are also feeling the impact. The research found that 66 per cent worry their children spend too much time online. Concerns about sleep are widespread, with nearly one in four (23 per cent) parents saying smartphones and other connected devices are damaging their child’s ability to get a good night’s rest. However, only 5 per cent of parents say they do nothing to help their child achieve a healthy balance in how they use their devices.

One way parents can help support healthier online habits is through Virgin Media’s parental controls. While more than half (55 per cent) of parents are aware that they can block certain categories of websites, they have not used the feature with their children.

To help households build healthier digital habits, Virgin Media offers Essential Security at no extra cost to all of its broadband customers. Powered by Akamai, the feature allows customers to set household ‘digital curfews’ by automatically blocking access to selected categories of websites, including social media, gambling and adult content, across all devices connected to the home broadband network during chosen hours. It means people can take a break from being online so they can be more intentional with their time – whether reading a book before bed or settling in for a good night’s sleep, and parents can use the controls to implement set times their children can access the internet.

Nicola Green, Chief Communications and Corporate Affairs Officer at Virgin Media O2, commented: “Late-night scrolling has become a common habit for people of all ages, with growing awareness of the impact it can have on sleep and broader wellbeing now prompting people to look at how they can adopt healthier online habits at home. Virgin Media’s Essential Security offering equips our customers with simple tools to help them manage their screen time, including setting social media curfews to have greater control of their night-time internet and device usage.”

Dr Tomasz Hollanek at Cambridge University, added: “The real value of digital wellbeing tools lies in prompting conversations about healthy boundaries, screen time, and the role technology should play in everyday life. Features such as social media curfews are not simply about restricting access – they create opportunities for parents and children to discuss, negotiate, and build healthier digital habits together, which is necessary for meaningful change.”