Progressive Smartphone Restriction Combined with Psychoeducational Guidance and Pre-Sleep Autonomic Regulation Improves Sleep Efficiency and Time-of-Day Cognitive Performance in Physically Active Students with Nomophobia: A Randomized Controlled Trial

Feb 27, 2026Life (Basel, Switzerland)

Limiting Smartphone Use with Guidance and Relaxation Before Bed Improves Sleep and Daily Thinking in Active Students with Smartphone Anxiety

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Abstract

The adapted intervention resulted in significantly greater improvements in sleep efficiency and sleep onset latency compared to standard smartphone restriction.

Improvements in sleep efficiency were associated with a progressive restriction protocol combined with psychoeducational guidance and relaxation techniques.
Sleep onset latency decreased significantly more in the adapted group than in the standard group.
Pre-sleep anxiety and stress levels significantly reduced in the adapted group compared to the standard group.
Cognitive performance, specifically in psychomotor vigilance and choice reaction time, showed significant improvements during afternoon assessments in the adapted group.
Physical performance outcomes did not show significant changes between the two intervention groups.

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: This study compared the effects of standard evening smartphone restriction with an adapted intervention combining progressive restriction, psychoeducational guidance, and pre-sleep relaxation on sleep, psychological state, cognitive performance, and physical performance in physically active physical education students with moderate-to-high nomophobia.: Thirty participants (age 21.9 ± 1.2 years; intermediate chronotype) completed a randomized controlled trial consisting of a 7-day baseline period, a 14-day intervention phase, and post-intervention assessments. The standard group (= 15) implemented a 2-h pre-bedtime smartphone restriction combined with general sleep hygiene guidance. The adapted group (= 15) followed a progressive restriction protocol (30→60→120 min) supplemented with psychoeducational guidance targeting smartphone-related anxiety and a nightly slow-paced breathing routine. Objective sleep parameters were quantified using wrist-worn actigraphy. Subjective sleep quality, pre-sleep anxiety, and stress were assessed using visual analog scales. Cognitive performance (psychomotor vigilance task and choice reaction time) and physical performance (vertical jumps and agility) were evaluated at both morning and afternoon time points.: The adapted intervention produced significantly greater improvements in sleep efficiency (time × group: F(1,28) = 6.84,= 0.014, ηp= 0.20; d = 0.78) and sleep onset latency (F(1,28) = 5.97,= 0.021, ηp= 0.18; d = 0.72) compared with standard restriction. Significant reductions were also observed in pre-sleep anxiety (F(1,28) = 7.12,= 0.012, ηp= 0.20; d = 0.81) and stress (F(1,28) = 6.45,= 0.017, ηp= 0.19; d = 0.74). Cognitive performance showed significant time × group × time-of-day interactions, with improvements during afternoon assessments in psychomotor vigilance (F(1,28) = 7.48,= 0.011; d = 0.83) and choice reaction time (F(1,28) = 6.89,= 0.014; d = 0.79) exclusively in the adapted group. Physical performance outcomes remained stable across interventions.: Progressive smartphone restriction combined with psychoeducational strategies and pre-sleep relaxation yields clinically meaningful improvements in sleep continuity, psychological arousal, and afternoon cognitive performance, exceeding the benefits achieved through behavioral restriction alone. Aim Methods Results Conclusions n n p p p p p p2 2 2 2

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Progressive Smartphone Restriction Combined with Psychoeducational Guidance and Pre-Sleep Autonomic Regulation Improves Sleep Efficiency and Time-of-Day Cognitive Performance in Physically Active Students with Nomophobia: A Randomized Controlled Trial

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