Ashwin Lewis
Scrolling through social media before bed has become a common activity for many people, with 70% of people reporting that they use social media after getting into bed. However, this habit can have significant negative effects on sleep quality and duration. Research suggests that the emotional engagement and connection people feel with social media can impact sleep even more than screen time. The fear of missing out (FOMO) is a common reason for excessive social media use before bed, with people experiencing FOMO more likely to check their social media within 15 minutes of trying to sleep. The blue light from electronic devices can also delay melatonin production, stimulating parts of the brain that make us feel alert and interfering with our sleep. To improve sleep quality, it is recommended to reduce screen time before bed and limit social media usage.
| Characteristics | Values |
|---|---|
| Percentage of Americans checking social media at least once daily | 70% (as of 2020) |
| Percentage of Americans who continue to look at social media close to bedtime | 74.7% (as of February 2023) |
| Average time spent on social media by Americans before bed | 3.5 hours (as of February 2023) |
| Percentage of survey respondents who use at least one social media platform before going to sleep | 75% (as of February 2023) |
| Average time spent on social media by 16-64-year-olds | 2.5 hours per day (as of 2020) |
| Percentage of Dutch adolescents using social media throughout the day | 31% (as of 2017) |
| Percentage of participants in a study who used social media apps before bed | 74% |
| Percentage of participants in a study who lost sleep due to social media | 80% |
| Percentage of younger participants in a study who lost sleep due to social media | 93% |
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What You'll Learn
- Blue light exposure from devices can delay melatonin production, making it harder to fall asleep
- Doomscrolling and emotionally charged content can keep your brain alert, delaying sleep onset
- Fear of missing out (FOMO) can cause people to stay up past their bedtime, impacting sleep quality
- Excessive messaging and notifications before bed can disrupt sleep and make it difficult to relax
- Tips to improve sleep quality include turning off notifications, limiting screen time, and winding down with a book
Blue light exposure from devices can delay melatonin production, making it harder to fall asleep
Excessive use of social media before sleep is a common phenomenon, with many people spending hours on social media platforms such as YouTube, Facebook, Instagram, and Twitter before falling asleep. While it may feel relaxing to lie in bed and scroll through your newsfeed, the blue light emitted by electronic devices can negatively impact your sleep quality and duration.
Blue light exposure from electronic devices can delay melatonin production, making it harder to fall asleep. Melatonin is a critical sleep hormone that signals to our bodies to wind down and prepare for sleep. During the day, blue light boosts our attention, reaction times, and mood, but at night, it has the opposite effect, stimulating parts of the brain that make us feel alert. This delay in melatonin production can result in a misalignment of our circadian rhythms, leaving us feeling energized when we should be winding down for sleep.
Research has shown that blue light exposure in the evening suppresses melatonin levels and delays its secretion. In one study, participants exhibited a significant decrease in melatonin levels and a phase delay in normal secretion patterns after exposure to blue light from an LED tablet. This disruption to the natural sleep hormone can negatively impact sleep quality and duration, with individuals experiencing shorter sleep durations and poorer sleep quality.
The ubiquity of blue light-emitting electronic devices has led to chronic evening exposure, which has detrimental effects on sleep, especially among adolescents and young adults. This chronic exposure disrupts circadian rhythms and suppresses melatonin, resulting in insufficient and dysregulated sleep patterns. The negative consequences of sleep deprivation extend beyond just feeling tired, impacting mood, learning, memory, and academic performance.
To mitigate the negative impacts of blue light on sleep, it is recommended to limit exposure to blue light in the evening. This can be achieved by reducing screen time before bed, using blue-light filters or blocking glasses, and opting for dim red lights at night. By reducing blue light exposure, individuals can promote better sleep hygiene and improve their overall sleep quality.
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Doomscrolling and emotionally charged content can keep your brain alert, delaying sleep onset
Excessive social media use before bedtime is a common habit, with 70% of people reporting that they use social media after getting into bed. Doomscrolling, the act of persistently attending to negative information on social media, can be especially detrimental to sleep. The bright light from electronic screens, particularly the blue light emitted from phones, interferes with our body's natural production of melatonin, the hormone that regulates our sleep-wake cycle. This stimulation tells our brains to stay alert, delaying sleep onset and reducing overall sleep quality.
In addition to the physiological effects of screen light, the emotional content ingested while doomscrolling can also trigger physiological arousal and alertness. Elie Gottlieb, Ph.D., an applied sleep scientist at SleepScore Labs, explains that "when engaged with our screens while ingesting stressful content, it can also be cognitively or emotionally taxing, and thus trigger physiological arousal and alertness." This stimulation comes at a time when our brains should be transitioning from fight-or-flight mode into the rest-and-relax mode of a bedtime routine.
The impact of doomscrolling on sleep can be observed in both adults and adolescents. A 2015 review of studies found that in 90% of cases, screen time was associated with delayed sleep and reduced overall sleep for school-age children and adolescents. Similarly, a recent study from the American Academy of Sleep Medicine found that 80% of US adults lose sleep due to social media use, rising to 93% among those aged 18 to 25.
To mitigate the negative impact of doomscrolling on sleep, it is essential to develop healthy habits and maintain a balanced relationship with technology. This may include setting time limits for social media use, keeping phones out of the bedroom, and curating positive and uplifting content on social media feeds. By recognizing the consequences of doomscrolling and taking steps to break the habit, individuals can improve their sleep quality, reduce anxiety, and enhance their overall well-being.
While doomscrolling can negatively impact sleep, it is important to note that the context of social media use also matters. Some individuals may find relaxation and comfort in certain online content, such as cute animal photos or travel pictures, which can help calm the mind before bedtime. Additionally, platforms like YouTube offer a variety of sleep-friendly content, including lullabies and white noise videos, that may aid sleep rather than disrupt it.
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Fear of missing out (FOMO) can cause people to stay up past their bedtime, impacting sleep quality
Excessive use of social media close to bedtime can reduce sleep quality and increase the risk of a multitude of sleep issues. One of the reasons for this excessive use is the fear of missing out, or FOMO. FOMO is characterised by a never-ending desire to stay connected to what others are doing and seeing. People who experience more FOMO are more likely to check their social media within 15 minutes of trying to sleep, significantly contributing to sleep issues.
Research has shown that the use of social media is now one of the most common pre-sleep activities, with a high percentage of people reporting using social media after getting into bed. This constant connectivity can have major negative effects on sleep. The blue light emitted by mobile phones affects your melatonin levels more than any other wavelength. It signals to your brain that it's daylight, suppressing melatonin production and delaying sleep.
To improve sleep quality, it is recommended to reduce exposure to social media and increase screen-free time, especially in the hours leading up to bedtime. This can be achieved by creating a bedtime routine that does not involve looking at a screen, such as reading a book, relaxing, taking a bath, or listening to music.
If you notice yourself feeling FOMO close to bedtime, try some relaxation exercises to help you fall asleep. Learning to cope with feelings of anxiety can help you fall asleep instead of impulsively checking your social media.
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Excessive messaging and notifications before bed can disrupt sleep and make it difficult to relax
The ""always-on"" functionality of smartphones and social media applications can also disrupt sleep patterns. While devices like televisions and laptops can be turned off for the night, persistent notifications and alerts from social media and smartphone apps can occur at any time, making it difficult to relax and prepare for restful sleep. Research indicates that this can lead to sleep deprivation and other sleep issues, such as insomnia.
The fear of missing out, or FOMO, is a common reason for excessive social media use before bed, with people feeling a constant, irresistible urge to check their devices. This can lead to negative impacts on sleep quality and duration, leaving individuals feeling sleepy and unrefreshed the next day. It is important to be mindful of how often and when we connect to social media and to practice taking breaks and having screen-free time, especially before bed.
To improve sleep quality, it is recommended to reduce exposure to social media and screens in the hours leading up to bedtime. This may involve setting time limits on social media platforms, turning off push notifications, or keeping phones out of the bedroom. Instead of scrolling through your phone, try relaxing activities that don't involve screens, such as reading, listening to music, or taking a bath. These habits can help individuals disconnect from social media and improve their sleep.
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Tips to improve sleep quality include turning off notifications, limiting screen time, and winding down with a book
Social media and sleep do not go hand in hand. Excessive use of social media before bedtime can reduce sleep quality and increase the risk of various sleep issues. The stimulating effects of light from digital screens, especially blue light, negatively impact our sleep-wake cycle by making us feel more alert. The adverse effects of blue light exposure are even worse for those who wake up in the middle of the night to check their phones.
Limit screen time
- Establish a relaxing bedtime routine that ensures an adequate amount of rest. The hour before bed should consist of relaxing activities that do not involve screens.
- Make your bedroom a screen-free zone by removing all electronic devices, including your television and laptop.
- Keep the bedroom lights dim as light intensity can interfere with your sleep-wake schedule.
Turn off notifications
- Activate Do Not Disturb mode on your devices to silence notifications during bedtime. You can set specific hours for this mode to kick in automatically.
- Alternatively, mute your devices altogether to ensure that no notifications or alerts interrupt your sleep.
Wind down with a book
- Instead of checking social media, try reading a book before bed. Some books that can help improve your sleep include 'The Sleep Revolution' by Arianna Huffington, 'Restful Sleep' by Dr. Deepak Chopra, 'Sleep Wise' by Dr. Daniel Blum, and 'The Sleep Prescription' by Dr. Aric Prather.
- If you're looking for a more interactive option, consider a guided journal like 'Do One Thing Every Day to Sleep Well Every Night', which provides quotes and prompts to help you rest easy.
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Frequently asked questions
Social media usage around bedtime can have major repercussions for your sleep. Blue light exposure from electronic devices stimulates parts of the brain that make us feel alert, leaving us energised when we should be winding down. Research suggests that how often people check social media and how emotionally engaged they are with it can influence sleep even more than how much time they spend online. Doomscrolling and emotionally charged content on social media can keep your brain in a state of heightened alertness, making it harder to relax and fall asleep.
A survey from the American Academy of Sleep Medicine found that 93% of Gen Z have lost sleep because they stayed up past their bedtime to view or participate in social media. In 2020, 70% of people reported using social media after getting into bed, up from 5% in 2012.
Try to wind down your usage in the 2 hours before bedtime, but at a minimum, at least 30 minutes before bed. You can also turn off push notifications and sounds to avoid distractions. If possible, keep your phone out of your bedroom at night.
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