A new study finds a connection between social media and sleep disturbance in teens and young adults. Although the causal relationship has not yet been proven, it has been shown that people who spend time on social media before bed are more likely to be disturbed during the night. One study in Philadelphia, Pennsylvania, found that 20-somethings kept their mobile phones by their beds and checked them in bed occasionally. Another study in Arkansas found that people who checked social media during sleep were more likely to be irritable during the day, use sleeping medications, and experience impaired cognition.
Experts recommend that users turn off their devices two to three hours before bedtime to avoid the effects of blue light. You may also want to invest in a pair of blue-light filtering glasses to reduce the effect of blue light on your eyes. Some screens have Nighttime Mode, which replaces blue light with yellow hues. The psychological aspect of social media use is also worth noting. Many experts advise people to avoid using electronic devices in the hours before bed.
If you feel that you are having trouble sleeping because of your social media addiction, talk to a counselor or therapist. These professionals can offer you the support and help you need to get a better night’s sleep. This study does not prove that social media addiction is a cause of sleep problems. However, it does show that social media use and lack of sleep are related. If you are struggling with the effects of social media, talk to your doctor.
Using Smart Devices At Night: How Does It Impact Us
Using a smartphone or tablet during the night may not be detrimental to your health, but you should know the effects it could have on your sleep. According to research, it can disrupt your circadian rhythm. In addition, it can keep your mind alert, preventing you from getting a good night’s sleep. Luckily, there are ways to minimize the effect of your mobile device use while you sleep. Read on to learn how to get a good night’s sleep using these technologies.
It May Disrupts Your Circadian Rhythm
Studies suggest that the use of smart devices before bed may disturb your circadian rhythm, which is responsible for regulating a series of bodily processes. Blue light is the culprit, which disrupts the circadian rhythm and causes it to shift. Some people use blue blocker glasses or filters on screens, which are available to protect their eyes from harmful light. There is also some evidence that blue light affects your circadian rhythm by delaying sleep by an hour or more, which could negatively impact your desire to wake up. It may also lead you to experience nightmares at night. Having proper sleep can ensure that you experience common dreams occasionally that do not affect you.
While it may seem like an obvious solution, it’s important to avoid using smart devices before bed. While the technology is helpful and convenient, it can keep your mind busy and prevent your sleep. Some people have said that smart devices make it difficult to switch off from work. While they may have the potential to increase productivity, using them at night could disrupt your circadian rhythm, resulting in an erratic daily schedule.
It Takes Up Your Sleep Time
While it may seem like the phone makes life easier and entertains us, it’s a distraction that steals our sleep. Not only does our smartphone use interrupt our sleep, but it also stimulates our brain, meaning that our brain isn’t getting the rest it needs. Using smart devices before bed can also lead to delayed REM sleep. For this reason, it’s important to limit the amount of time you spend on your phone before bed.
Besides keeping our eyes awake, the blue light emitted by smartphones and tablets affects our natural circadian rhythm and the quality of our sleep. The National Sleep Foundation recommends that smart devices be turned off between one and two hours before bedtime. This time frame is reasonable for most people. However, for optimum sleep, people should limit their smart device use to a few hours a night.
It Keeps Your Brain On Alert
While you are trying to sleep, your smartphone can become a trusted guard dog. This gadget allows you to Electronic devices to interfere with your sleep because they affect the release of melatonin, a hormone released in the evening that makes us feel tired and ready for sleep. When melatonin levels are suppressed, your brain is stimulated, leading to a higher level of neurophysiologic arousals and a decreased amount of melatonin. The biological clock of healthy adults follows a 24-hour cycle of sleep and wakefulness. People who use their smartphones before bedtime feel less rested than those who don’t. And for a cure, you might have to consume foods rich in magnesium for sleep.
Manage Social Media Use Before Bed
If you’re having trouble getting enough sleep because of excessive social media use, there are several ways to control it before bed. If you want to sleep at night, it’s essential to turn off your phone, put it on airplane mode or silent, and place it out of the room. Turning off your phone will also help you avoid reaching for it during the night. The blue light from your phone will keep you awake, and you won’t want to wake up just to look at it.
In addition to limiting the time a child spends online before bed, parents can also limit the time they allow them to access the internet before bedtime. For adolescent children, restricting the use of smartphones and the internet before bedtime can optimize sleep time. The study also shows that teens who use social media before bedtime tend to have worse quality of sleep. The effects of sleep vary among adolescents, so it’s important to set rules before bedtime to protect their health.
Researchers studied the relationship between social media use before bedtime and poor sleep during adolescence. They found that social media use before bedtime is associated with poor sleep quality and poor mental health, which in turn contributes to lower academic achievement. However, the underlying mechanisms behind bedtime social media users are not fully understood.