How Screen Time Affects Your Sleep – Life News

Doomscrolling through Instagram Reels, catching up on that long-queued series on Netflix, or simply texting and jumping from app to app—all while curled up in bed for a good night’s sleep—we’re all guilty of taking our smartphones to bed with us. While the activity may feel innocuous, if not a reward for working hard all day, the results are not. Experts and research have consistently highlighted how bad smartphone use is for sleep, and by extension, our mental and physical health.

“Using a smartphone before bed can disrupt sleep by stimulating the brain and delaying sleep onset,” says consultant psychiatrist Dr Shambhavi Jaiman of Fortis Memorial Research Institute, Gurugram. “Also, excessive smartphone use before bed can lead to poorer sleep quality and shorter duration,” adds Dr Jyoti Kapoor, founder and director of Manasthali Wellness, a mental health facility and wellness clinic.

A study in which participants read on an iPad or a printed book four hours before bed found that those who read on an iPad saw a decrease in melatonin levels. Melatonin is the hormone that regulates our sleep-wake cycle. Levels rise in the evening, helping you fall asleep. The study also found that participants who used an iPad not only took longer to fall asleep, but also had less REM sleep throughout the night.

“Smartphones can disrupt sleep by emitting blue light, which disrupts melatonin production,” explains Dr. Kapoor.

Blue light is a color in the light spectrum visible to the human eye. It has the shortest wavelength and the highest energy, and while the sun is its main source, digital devices are also sources. It suppresses melatonin, which is why we wake up when the sun rises and it is light outside, and fall asleep when it gets dark.

“Exposure to blue light, emitted from smartphone, tablet and computer screens, in the evening tricks the brain into thinking it is still daytime, making it harder to fall asleep. This disruption can lead to reduced sleep quality and difficulty maintaining a consistent sleep schedule,” says Dr. Kapoor. “In fact, prolonged exposure to blue light can lead to chronic sleep deprivation, which affects overall health and well-being. Using blue light filters or limiting screen time before bed can help mitigate these effects,” the expert adds.

While experts have repeatedly discussed the negative impact of blue light emitted by devices on sleep, a recent study, based on a review of 11 studies from around the world, found no evidence that light from screens before bed makes it harder to fall asleep. That’s because the light emitted is not bright enough compared to the sun.

Sound like good news? Well, there are more layers to this story than just blue light.

“Frequent notifications and screen time increase mental stimulation, making it harder to wind down,” explains Dr. Kapoor. In fact, doomscrolling can be a major sleep disruptor, as you keep scrolling while the content leaves you wanting more. This reflects the fact that it’s not just phone use in general, but also the content you watch that has a big impact on your sleep. “Watching stimulating content can increase alertness and stress levels, further delaying sleep onset,” says Dr. Jaiman.

So watching random cat videos may be less harmful than a political rant on Twitter (or X).

Then there are the notifications. You don’t leave your late night Twitter rant unattended, you wait for those notifications to come in, which gives you an even bigger boost. In fact, if you allow texts and social media notifications to bother you at night, they will. Just remember that when you go to bed and give your mind some much-needed rest, the last thing it needs is further stimulation and information.

“Using a smartphone in bed may also condition the brain to associate the device with wakefulness,” Dr. Kapoor explains.

Interestingly, the impact on sleep is not limited to feeling exhausted and grumpy the next day, but goes much further. “Lack of sleep can lead to mood disorders such as anxiety and depression, decreased cognitive function and reduced concentration,” Dr. Jaiman points out. Poor sleep is also linked to stress and brain fog. “On a physical level, it can lead to a weakened immune system, increased risk of cardiovascular disease, weight gain and hormonal imbalances,” the expert explains further.

So what’s the right way to go about this, especially since devices have become ubiquitous in modern life? “We generally recommend stopping the use of phones and other electronic devices at least 30 to 60 minutes before bed. This helps reduce blue light exposure and allows the brain to relax, promoting better sleep quality and more restful sleep,” explains Dr. Kapoor.

That said, we all know it’s easier said than done, especially since we live in a world where we rely on devices for everything from entertainment, communication, and networking to banking, shopping, and work. If you find it hard to break your phone habit in the evening, the best thing to do is to put your phone far away, preferably in another room. And to make sure notifications don’t interrupt your rest, put your phone on Do Not Disturb or Airplane Mode. And since content is so important here, you can consciously choose what you engage with. So instead of spending time on social media or watching a show or movie on OTT, listen to a podcast or an audiobook.

Remember that calling late at night is more of a habit than a necessity.

And when you look at it that way and realize that you don’t have to scroll, you don’t have to respond to a text, you don’t have to wait for a message or post anything, and that all of that can wait until the next day, you can have a huge impact on your sleep.

SMART USE OF SMARTPHONES

• Try to set a specific time period for using your smartphones
• Maintain a healthy balance between screen time and physical activity
• Be aware of the potential risks of excessive smartphone use
• Keep an eye on your smartphone usage, this will help a lot
• Put the smartphone aside every now and then; participate in family activities, group events

CATCH YOUR PRECIOUS ZZZ’S

• Establish a nighttime routine. This could be meditation, stretching, reading, or any other activity that calms your nerves and helps you relax.
• Keep the room dark, cool and quiet to create an environment conducive to sleep
• Limit caffeine intake and heavy meals close to bedtime
• Avoid naps, especially in the late afternoon or evening, as they can affect sleep