wellness

Evening Screen Use Delays Sleep by Hours, Silom Study Finds

New findings tie evening device use directly to delayed sleep onset for Silom residents.

By Silom Wellness Desk · Published July 10, 2026

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Evening Screen Use Delays Sleep by Hours, Silom Study Finds — Photo by lukeharold / flickr (cc0)

Evening screen exposure pushes back melatonin release by up to 90 minutes for adults who keep phones or tablets within arm’s reach until midnight, according to data compiled by the Thai Sleep Research Network.

The timing matters because Silom’s dense office towers and late-night food stalls keep many residents on irregular schedules. Long commutes along Silom Road and extended work calls on mobile apps leave little buffer between logging off and attempting sleep. Public health workers have noted rising complaints of daytime fatigue among workers in the district’s financial core.

Programs already running in the neighbourhood

The Bangkok Metropolitan Administration launched the Silom Sleep Initiative in March 2026, with free evening sessions held twice weekly at the Silom Community Health Kiosk on Naradhiwas Road. Participants track their device shut-off times on paper logs and receive wristband reminders. A second effort, the monthly screen-free walks organised by the Silom Wellness Cooperative, starts at the corner of Silom Road and Convent Road at 8 pm and ends at Lumphini Park’s north gate.

Researchers from Chulalongkorn University’s sleep lab released numbers last month showing that adults logging three or more hours of screen time after 9 pm took 47 minutes longer to fall asleep than those who powered down earlier. The same study recorded average nightly sleep duration of 5 hours 52 minutes among 312 Silom office workers surveyed between January and April 2026.

Practical steps that fit local routines

Residents can set a hard 10 pm device curfew using the built-in timers on most smartphones and move chargers to another room. The Silom Community Health Kiosk sells simple blue-light blocking glasses for 280 baht, with stock delivered every Monday. Those who join the next Silom Sleep Initiative cohort starting 20 July receive a printed checklist of wind-down activities that replace scrolling, including a five-minute breathing sequence developed for high-rise living.

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