The effects of social media on sleep
It's impossible to deny the transformative impact that social media has had on our world. With the advent of an ever-increasing number of social media services, people can now connect with each other instantly from anywhere on the planet, providing an endless source of connection, information, and entertainment.
For many users, social media has become a constant presence in their daily lives. Whether it's to chat with friends, share pictures, or simply find information, the majority of Australians now check their social media accounts at least once daily. Regrettably, many of us continue to scroll through our feeds, even when it's time for bed.
The relationship between social media and sleep is not a positive one, as research has shown that prolonged use of social media can lead to a host of sleep problems. In this blog, we'll delve into some of the most common sleep disturbances caused by social media use and explore how to mitigate them.
Effects of social media on sleep
Does social media affect our sleep? This is a question that sleep experts are still trying to answer. The effects of social media on sleep is a growing area of study, as social media use has become increasingly prevalent in modern society. Researchers are interested in understanding the specific ways in which social media can disrupt sleep, as well as the long-term consequences of poor sleep quality on overall health and well-being. There is evidence that suggests that social media can negatively impact sleep in several ways.
Cognitive arousal
This is basically your brain being “wound up” or stimulated by something. For some people, this can make it harder to fall asleep. The content on social media is often stimulating and can cause you to feel more alert. You may also find yourself ruminating or worrying about things you see on social media, which can keep you up at night.
Anxiety and stress
Another way social media can affect sleep is by causing anxiety and stress. This is because people are constantly checking their devices for updates and notifications, which can lead to anxiety and stress. When people are constantly waiting for social validation, whether that be through receiving a message or getting likes, it can create an unhealthy addiction and a vicious cycle of needing others' approval. When reassurance seeking is not validated, it can have a negative effect on mood, and cause a higher level of anxiety, making it hard to fall asleep.
Sleep deprivation
Another way social media can affect sleep is by causing sleep disturbance. One study found that people who have a high usage of social media are more likely to suffer from poor sleep quality and depression. This is likely because the more time you spend on social media, the more exposure you get to blue light, which is known to have a negative effect on the circadian rhythm and make it harder to sleep.
Fear of missing out
Another way social media can negatively affect sleep is by causing Fear of Missing Out (FOMO). This is because when people who are constantly checking their devices for updates and notifications have to go to sleep, it can lead to the feeling of missing out on what others are doing. It’s based on the feeling of not being satisfied with how much interaction they’ve had, and the feeling of potentially missing out on possible bonding experience. FOMO can lead to people staying up later to ensure they don’t miss out on something, or not being able to fall asleep due to the anxiety FOMO can cause.
Why is using your phone before bed bad?
The blue light from your phone screen can suppress the production of melatonin, which is the hormone that makes you feel sleepy. This can make it harder to fall asleep and negatively affect your circadian rhythm. By limiting your exposure to blue light and refraining from social media use before bed, you can promote a more restful sleep and wake up naturally without the need for an alarm, feeling more refreshed and rejuvenated in the morning.
In addition, the constant checking of social media can cause anxiety and stress, which can also make it harder to fall asleep. The National Sleep Foundation suggests that people should avoid using social media at least 30 minutes before bedtime to help reduce the risk of these negative effects.
10 tips to minimise using your phone before bed
1. Keep your phone out of reach so you’re not tempted to check it before bed.
2. If you use your phone as an alarm clock, charge it in another room so you’re not tempted to check it late at night
3. Set a sleep schedule and stick to it as much as possible
4. Avoid using social media for at least an hour before bed
5. Use a sleep tracking app to track your sleep patterns and see how social media affects your sleep
6. Create a night-time routine that doesn’t involve using your phone or other screens
7. Keep your bedroom dark and cool to promote sleep
8. Avoid caffeine late at night
9. Practice some relaxation techniques before bed
10. If you can’t sleep, get out of bed and do something else until you feel sleepy again (rather than looking at your phone)
Key takeaways
There are many ways that social media can negatively affect sleep. It can suppress the production of melatonin, cause anxiety and stress, and make it difficult to fall asleep. It’s important to avoid using social media for at least an hour before bedtime to help reduce these negative effects.
If you’re struggling with sleep, talk to your doctor. They can help you figure out what’s causing your sleep problems and provide tips on how to improve sleep.
IF YOU’RE EXPERIENCING PERSISTENT DISRUPTIONS TO YOUR SLEEP, CONSULT WITH A PHARMACIST OR TRUSTED MEDICAL PROFESSIONAL TO DISCUSS POSSIBLE SOLUTIONS.
Any advice provided in this content is of a general nature and does not take into account your objectives, health or needs. The information in this post is not intended to substitute medical advice, diagnosis or treatment and should not be exclusively relied on to diagnose or manage a medical condition. You need to consider the appropriateness of any information or general advice we give you, having regard to your personal situation, before acting on our advice or purchasing any over-the-counter sleep product.