Problematic technology use amongst young adults who are ‘night owls’ is being influenced by feelings of anxiety and loneliness, a new study from the University of Portsmouth suggests

Could staying up late be adding to our growing reliance on social media? Or could we be turning to social media and our smartphones to alleviate feelings of anxiety and loneliness? According to new research from the University of Portsmouth in collaboration with the University of Surrey, young adults who prefer to stay up late are significantly more at risk of developing a problematic relationship with social media and their smartphones.

The Mechanisms that link circadian preference to problematic smartphone and social media use in young adults study, published in September, revealed that young people may be using their phones to cope with pre-existing feelings of loneliness and anxiety.

Researchers surveyed 407 young adults aged 18 to 25 to find out how circadian preferences relate to problematic smartphone use and social media addiction. Researchers found that young adults who are naturally more active in the evenings are more likely to find themselves “socially out of sync”, which in turn can lead to feelings of loneliness and anxiety. In an attempt to combat these feelings, many turn to their smartphones and to social media in an attempt to cope.

Dr Anna-Stiina Wallinheimo, School of Psychology, Sport, and Health Sciences at the University of Portsmouth, said, “This research fills a crucial gap in the literature. While we’ve known that night owls are more vulnerable to problematic technology use, we haven’t understood why. Now we can see that emotional factors – especially loneliness – are playing a significant role. These young people aren’t using technology just because it’s available. They’re using it to try to soothe emotional discomfort.”

Previous studies have found that teens with problematic smartphone use are twice as likely to have anxiety as those who use their smartphones in a more healthy manner. Nearly 19% of 16-18-year-olds and nearly 15% of 13-16-year-olds self-reported problematic smartphone use. These studies also revealed that young people want to cut down on the amount of time spent on their smartphones.

A 2023 study into understanding loneliness in younger people revealed that 40% of people aged 16 to 24 reported feelings of loneliness, compared to just 27% of those aged 75 and older. A further 2023 study released by the Mental Health Foundation found that 86% of UK young adults aged 18 to 24 felt anxious at least sometimes in the past two weeks. 89% of young adults said anxiety interfered with their day-to-day life.

Rather than focusing on merely telling young people to reduce their smartphone and social media use, we need to start looking at the underlying causes that are driving them online. Increasing awareness around strategies to help manage loneliness and anxiety could be particularly beneficial.

What is problematic smartphone use?

Problematic smartphone use, also sometimes referred to as smartphone addiction, is considered by some to be a kind of internet addiction. While not an officially recognised clinical disorder, there is an increasing amount of research and evidence to suggest that digital addictions could have negative consequences for us, and can lead to other compulsive behaviours online.

Characterised by feelings of anxiety when separated from your phone, neglecting other responsibilities in favour of smartphone use, and compulsively checking notifications, problematic smartphone use shares many similarities with social media addiction.

Particular concerns around social media addiction have risen in recent years, as there are concerns that too much time spent on social media can contribute to lower mood, insomnia, depression, low self-esteem, loneliness, and feelings of isolation. Concerns around the increased likelihood of encountering cyberbullying and its effects on mental health and wellbeing have also been raised. A 2024 study suggested that social media addiction amongst teens could have far-reaching effects on their mental health, social relationships, and academic performance.

How to manage feelings of loneliness and anxiety

While technology can help us to more easily connect with others, it can also make us feel more isolated and left out. Constant comparisons with others online, seeing only the ‘best versions’ of what others are doing, and a lack of engagement when we do share online and fail to get the response expected, can all add to a growing sense of discontent, disconnection, and loneliness.

Counselling Directory member and adult psychotherapist, Dr Joyline Gozho, explains more about coping with loneliness in the 21st century. “We are social beings at the core, and bonding in real time is key. We seek social connections and thrive by being in the company of others. Human contact releases oxytocin, an anti-stress and "love" hormone – that’s why we are drawn to smiling at a stranger across the room, or hugging our friends when we meet. We have an innate desire for connection through touch and social interaction. Solitude goes against our human nature.

“The world we live in right now is very individualistic – each man for himself. This is harmful and a big source of loneliness, as individualism leads to people believing that they cannot rely on others but themselves. We have been socially conditioned to believe that asking for help is a sign of weakness; hence why many people feel even lonelier and experience stress through dealing with challenging situations alone.”

So then, how can we manage feelings of loneliness and anxiety, if we find reaching out through digital means isn’t helping – or is making us feel worse? Dr Gozho recommends building and maintaining strong relationships with family, friends, and loved ones. Joining social groups or clubs, finding new friends who share interests or hobbies, and even volunteering can all be great ways of reconnecting with and engaging your local community. Learning to embrace solitude and to be comfortable while alone can help to stave off feelings of loneliness and allow us to enjoy time in our own company.

If you are worried about chronic loneliness or anxiety, speaking with a therapist can help. Therapy can help provide a safe, confidential space to open up, speak candidly, and learn new coping strategies to help address unhelpful patterns and behaviours that may have developed. Find out more about how counselling for loneliness can help you.