How does social media scrolling before bed affect your sleep?

How does social media affect sleep?

There’s a strong link between sleep and social media, as many of us prefer to go on our phones or laptops before we rest instead of establishing an adequate wind down routine. Based on an article by BBC News, people who have more than three hours a day of screentime or using social media are more likely to experience sleep disturbances and go to bed much later than normal. This is because social media and using screens before bed can trick your brain into thinking it’s actually daytime, and can actually inhibit the production of the sleep hormone melatonin. 

Scrolling through social media at any time of the day can also increase loneliness, which can make it harder to fall asleep at night because of worries and an active mind. Not only that, but excessive social media intake and blue screen light can also strain your eyes and cause headaches, increase nighttime alertness and morning grogginess, and affect your ability to fall asleep efficiently. 

Some people may use social media as a stress reliever, as it can serve as a distraction or resource and a tool for coping, however it is unclear whether social media can mitigate stress or actually exacerbate it. 

Why do we scroll?

With frequently updated news and events and constant reminders of what’s going on in the world, it’s no wonder it may seem as though we are addicted to our phones. But why? The answer is, using social media and hearing a text or notification alert can actually cause us to receive a dopamine hit. This conditions us to feel surges of pleasure or happiness when we use it or hear sounds associated with our phones. This makes the saying ‘eyes glued to the screen’ more real. 

Spending time away from our phones can even sometimes result in withdrawal symptoms, like irritability, difficulty concentrating, and restlessness. Not going on your phone can also cause sleep problems too, just as excessive consumption can. Excessive consumption of screen time can also result in dependency on your phone, resulting in not being able to go out or go a few hours without it. 

Recommended practices before sleep

In order to regain control of our sleep schedule and obtain better sleep, it’s recommended that you establish a routine to calm your body and your mind before you sleep. You may not think that the things you do during the day or late at night can have a negative effect on your sleep; however, the reason why you may not be getting enough sleep may be linked to the routine you have during the day. 

Limit screen time and social media scrolling

Social media and lack of sleep go hand in hand, but of course, we understand it may not be as easy as just going without your phone for a few hours. The more we spend time on our phones, the more addicted we become. However, limiting your screen time gradually can start to allow an easier transition away from excessive screen time, especially before bed when it is the most damaging. 

Try and swap your phone for a book around an hour before you go to sleep to give your eyes (and your brain) a break from the harsh light. You might find that after a while, your sleep begins to get better. Try and limit your screen time throughout the day too, so you’re less likely to use it before bed and are used to having breaks from your phone. You can even set a timer on some apps if you have an iPhone, which can help to prevent you from getting distracted by your apps. 

Moreover, apps such as Instagram also have a feature that allows you to see and monitor your usage. This is a good way to see if your screen usage is abnormal and you can actively try to reduce your screen and social media intake. 

Establish a wind down routine 

Your wind down routine is just as essential as brushing your teeth before bed, as this is what is going to define your sleep quality and pattern for the night. It can be as simple as getting into bed and reading an hour before sleep with a soft light lamp on to train your mind into preparing for sleep. Reading a book before bed can also help ease stress and promote a longer sleep.