Evening smartphone exposure impairs sleep quality and next-day performance in elite soccer players: a randomized controlled trial

Feb 11, 2026Biology of sport

Evening smartphone use reduces sleep quality and next-day performance in elite soccer players

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Abstract

Five consecutive nights of pre-bedtime smartphone use significantly impaired sleep quality and athletic performance in elite soccer players.

Nocturnal smartphone use was associated with increased sleepiness after days 3 and 5.
Total sleep time decreased, while sleep onset latency increased and sleep efficiency reduced after smartphone use.
Cognitive performance initially improved in the afternoon but reversed after five days of smartphone use, leading to enhanced morning performance.
Simple and choice reaction times worsened significantly in afternoon sessions compared to baseline and control conditions.
Physical performance tests indicated decreased jumping ability and slower reactive agility times after five nights of smartphone use.

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This study aimed to examine the effects of pre-bedtime smartphone use on sleep quality and athletic performance in soccer players while also investigating potential time-of-day variations. In this randomized controlled crossover trial, 16 male elite-level players were assigned to either use a smartphone for two hours prior to bedtime or read magazines (control), separated by a one-week washout period. Participants completed morning and afternoon performance tests (cognitive and physical assessments) and sleep quality measurements. Nocturnal smartphone use significantly impaired sleep quality, increasing sleepiness after days 3 and 5 (p < 0.01; d=5.74, d=5.72, respectively), decreasing total sleep time, increasing sleep onset latency, and reducing sleep efficiency (all p < 0.01; d=1, d=4.59). Cognitive performance initially showed improved afternoon results, although following five days of smartphone use, this pattern reversed with enhanced morning performance (p < 0.01; d=0.53, d=1.48). Simple and choice reaction times deteriorated significantly in afternoon sessions compared to both baseline and control conditions (p < 0.01; d=0.96-3.47). Physical performance tests revealed decreased jumping ability and slower reactive agility times following five nights of smartphone use, particularly in afternoon sessions (p < 0.01; d=0.85-0.91). Five consecutive nights of pre-bedtime smartphone use impaired sleep quality and both cognitive and physical performance in elite soccer players, with stronger effects in afternoon sessions. These findings emphasize the importance of implementing device-free periods prior to bedtime and potentially adjusting training schedules when evening screen exposure is unavoidable. Future research should explore countermeasures for managing evening device exposure in elite athletes.

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Evening smartphone exposure impairs sleep quality and next-day performance in elite soccer players: a randomized controlled trial

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