The Impact of Screen Time on Sleep

Sleep is an important function that allows your mind and body to recharge. Getting quality sleep every night is crucial for maintaining a healthy lifestyle. But what happens when you don’t have a proper nighttime routine in place?

One common bad habit people engage in before bed is staying up using their electronics. This can look like watching TV, playing games on the computer, or scrolling through social media on smartphones.

Why is this a bad habit to engage in before bed? Read on to learn more about the impact screen time has on sleep. 

The Science of Sleep

There are three non-rapid eye movement (non-REM) stages of sleep followed by rapid eye movement (REM), the final stage. A full sleep cycle lasts from 1.5 to 2 hours. The stages are as follows:

• Stage N1: This period acts as a transition between wakefulness and sleep. The lightest stage of sleep, this stage only lasts a few minutes. 
• Stage N2: Bursts of brain activity help with memory retention and learning. Adults spend about half the night in this stage. 
• Stage N3: During this stage, blood pressure lowers, heart rate and breathing rate slow, and the body secretes growth hormones. Also called “slow wave” or “deep” sleep, people spend 10 to 20 percent of the night in this stage.
• REM Sleep: This is the stage of memory consolidation and vivid dreaming. People temporarily become paralyzed to keep them from acting out their dreams. This stage accounts for 20 to 25 percent of sleep. 

Why is Sleep Important?

According to the Sleep Foundation, sleep is essential because it is a time of restoration for our bodies. Sleep also allows the body to remain healthy and fight off diseases. Without adequate sleep, the brain cannot function properly, making it more difficult to concentrate, think clearly, and process memories.

Sleep also helps with a variety of other functions, like emotional regulation, problem-solving, and energy conservation. Poor sleep quality has been associated with an increased risk of weight gain, obesity, diabetes, and more. Sleep deprivation can also lead to more depression, stress, and anxiety. 

The Impact of Screen Time

Recent research has shown that using electronic devices too close to bedtime can have a negative impact on sleep duration and sleep quality. Exposure to blue light in the evening may prevent or delay the production of the sleep hormone melatonin, disturbing the circadian rhythm.

Studies have shown that using blue light glasses has no significant impact on sleep. In addition, smartphones have the potential to send audible notifications at night, interrupting sleep. 

The Effects on Children

Excessive screen time is not just a problem for adults. In fact, children’s screen time rose substantially during the COVID-19 pandemic.

Experts claim that even though restrictions related to the pandemic have diminished, children and adolescents are spending more time in front of screens than before the pandemic. This increased exposure is interfering with their sleep.

Studies from around the world claim that the use of any electronic device by older children before bedtime is associated with poor sleep quality and more fatigue during the day.

In a study conducted in Japan, researchers discovered that melatonin levels dropped substantially in children exposed to light up to 2 hours before bedtime (an average decrease of 88%). These results were consistent with the findings of another U.S. study in which researchers observed suppression of melatonin levels anywhere from 69% to 99% in 36 children when exposed to light 1 hour before bedtime. 

What is Revenge Bedtime Procrastination?

Some people have busy schedules that don’t allow for much free time during the day. To cope, they put off going to sleep in exchange for more leisure time, even while knowing the risks associated with poor quality sleep. This is called revenge bedtime procrastination because bedtime procrastination is seen as a way of getting “revenge” against a perceived lack of freedom during daylight hours.

The term gained popularity on social media following the COVID-19 pandemic. Since research into this topic is relatively new, experts are still unclear on who is most affected by it. However, students are particularly vulnerable to this type of procrastination along with “night owls”, or people who feel more energized during the evening.

People who procrastinate in other areas of life are also likely to procrastinate in this area as well. Bedtime procrastination can lead to sleep deprivation, making it more difficult to recharge. Often, people engage in this type of procrastination by turning to electronics. 

Tips to Manage Screen Time for Better Sleep

• Understand your motives. What draws you to reach for your devices before bed? Is it stress or a lack of leisure during the day? The best way to prevent sleep procrastination is with good sleep hygiene. 
• Monitor the length of your screen time. The recommended amount of screen time is 2 to 3 hours a day outside of work for adults and 2 hours a day for children aged 6 and older. If you rely on electronics heavily, make a plan to gradually cut back on screen time. 
• Take frequent breaks. Try following the 20-20-20 rule when using electronics. Every 20 minutes, look at an object 20 feet away for 20 seconds. 
• Choose a bedtime and stick with it every night. 
• Put electronic devices away before bed. As mentioned, blue light exposure can interfere with the production of melatonin at night, so avoid using electronics in the last hour before your bedtime. 
• Replace scrolling with a different nighttime activity. Instead, do a calming evening activity like reading a book. 
• If you’ve made lifestyle changes and still have trouble giving up electronics at night, then talk to your doctor and see what else you can do. They may recommend melatonin supplements to help you feel sleepy when it’s time for bed. 

It is tempting to use electronics at night, but shutting your devices off and having a solid nighttime routine will serve you well in the long run. With these tips, you will get to sleep faster and enjoy better sleep quality, allowing you to function at your best during the day. 

Image Credit: Rahul Chakraborty at Unsplash, Alex at Unsplash, Emily Wade at Unsplash, and Hans Isaacson at Unsplash