How long do you spend scrolling social media or news sites in bed before you try to sleep?
Whether you’re staring at a mobile screen for five minutes or an hour, late-night screen use could impact your sleep.
One study found that people who viewed screens in bed were more likely to experience sleep loss and insomnia.
But disrupted sleep isn’t the only risk of using a smartphone in bed. Late-night scrolling could make you more vulnerable to cybersecurity threats too.
How Late-Night Scrolling Creates Cybersecurity Risks
As you browse websites and apps during the day, you may feel alert and aware of common security risks.
But at night, your defences could be lower than you think.
The author of a study into sleep and decision-making revealed that tired people are more likely to make poor choices.
The main reason for a lapse in good judgment is that circadian rhythms reduce how alert and wakeful you are.
When scrolling before sleep, you may not think carefully before acting.
You could unintentionally tap a link to a suspicious website or download a compromised document.
You may also find yourself on a site that essentially locks your device with malicious pop-ups or triggers an auto-download.
You might also enter personal information into a convincing but fake website set up by scammers.
What Are the Most Common Cybersecurity Threats?
Being aware of the potential risks can help you stay safer.
● Malware: Different types of malware, such as Trojans and viruses, can harm your device. They may steal personal information and stop your phone from working properly. Trojans are particularly relevant to late-night scrolling because they typically disguise themselves as something legitimate, such as a useful-looking app or a free download.
● Ransomware: Bad actors launch ransomware attacks to lock or encrypt devices or files. They will demand a ransom in exchange for unlocking the device.
● Fake Wi-Fi networks: When sleeping away from home, such as at a hotel, connecting to a fake Wi-Fi network is a risk. It may appear legitimate, but the data thieves could have created the network to steal credentials.
● Phishing scams: Attackers may set up fake websites designed to look like legitimate ones. They can capture any data you enter, such as credit card numbers, when buying products or subscribing.
How to Protect Yourself Against Cybersecurity Risks on Your Phone
Small changes to how you use your phone at night can keep you safer without much effort.
Limit Your Screen Time
Only allow yourself a fixed amount of screen time before sleeping. Try to go to bed at the same time each night and take note of when you start feeling sleepy.
Set a timer or silent alarm to trigger when your allotted time is up. When you know you’re likely to lose concentration, put your phone down.
Give Yourself a Backup When Your Attention Slips
Downloading a VPN app will help you stay safe when using your phone. A reliable VPN will encrypt your connection, protecting data in transit from being intercepted.
Because tired judgment increases your risk, having a VPN service running means you have a safety net even when your attention slips.
Reduce Your Late-Night Scrolling to Trusted Websites
Only visit a select number of websites at night. If you visit new sites while sleepy, you could mistakenly sign up for fake newsletters or install extensions.
Stick to websites you visit often, and you might be less likely to click a malicious link.
For example, you could keep a small set of bookmarks specifically for bedtime browsing, and anything outside that list can wait until morning.
Be Careful Where You Download Apps
Never download an app from an unverified site. An app could contain harmful software that infects your phone and makes you vulnerable to attack.
Only install apps from the App Store, Google Play, or legitimate alternatives.
Make sure they have mostly positive reviews and are published by established developers or well-known companies.
Keeping Your Late-Night Scrolling Sensible and Secure
Even if you feel that bedtime scrolling never affects your sleep, you should still pay attention to your device usage.
Reading bad news before you sleep, for example, could make you feel restless or upset. Watching action-packed videos or scary movie clips may put you on edge.
And using unsafe websites and apps while on the verge of sleep could open you up to security threats.
To avoid negative outcomes, try to limit your bedtime screen usage and take precautions.
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