Social Media vs. Sleep

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In today’s digital age, the allure of social media is powerful. However, its impact on sleep, particularly among teens, is a growing concern. Excessive screen time, especially before bed, can severely disrupt sleep patterns, leading to a host of mental and physical health issues. Let’s explore how social media affects sleep and discover practical steps to mitigate its negative impact.

Research shows a strong correlation between heavy social media use and poor sleep quality. Adolescents who spend significant time on social media often experience shorter sleep durations and lower activity in crucial brain regions responsible for decision-making and inhibitory control. This imbalance can lead to increased impulsivity and difficulty in prioritising sleep over the immediate gratification social media provides.

According to a study by the Australian Sleep Health Foundation, adolescents aged 10 to 17 who are heavy social media users show reduced activity in the prefrontal cortex. This area of the brain is essential for executive functions and decision-making, making it harder for teens to manage their time effectively and prioritise sleep. The findings demonstrate a strong correlation between greater social media use, shorter sleep duration, and lower activity in the inferior and middle frontal gyrus regions in the prefrontal cortex of adolescents aged 10 to 14. The inferior frontal gyrus brain region influences inhibitory control; weakness in this region may impact how teens assess and respond to social media’s rewarding stimuli. The middle frontal gyrus region is tied to executive function and decision-making, impacting how teens balance the immediate dopamine hits of social media with other priorities, like sleep. The researchers analysed data from a large cohort of Australian adolescents for the study.

Prior research established a link between poor sleep hygiene and social media engagement. A survey from the Sleep Health Foundation found that a significant number of Australian teenagers have lost sleep by staying up “past their bedtime” to view or participate in social media.
Poor sleep quality due to excessive screen time is especially concerning for adolescents with ADHD since they spend more time on digital media and have more severe symptoms of problematic internet use compared to youth without ADHD.
Among teens, high-frequency use of multiple forms of modern digital media (texting, visiting social media platforms, streaming videos, etc.) is associated with increased odds of ADHD symptom occurrence,” said Jeremy Edge, LPC, IGDC, during the ADDitude webinar “Addictive Technology and Its Impact on Teen Brains.”

The impact of social media on sleep isn’t limited to adolescents. Adults are also falling prey to the lure of endless scrolling, often at the expense of their sleep. This issue has broader implications, as poor sleep quality can lead to decreased productivity, mood disorders, and long-term health issues such as cardiovascular disease and obesity.

To understand why social media disrupts sleep, it’s important to look at the science behind it. Social media platforms are designed to be engaging and rewarding. Every like, comment, or new follower provides a dopamine hit, which is the brain’s reward chemical. This constant stimulation can make it difficult for the brain to wind down, making sleep elusive.
The blue light emitted by screens also plays a significant role. Blue light exposure before bed can interfere with the production of melatonin, the hormone that regulates sleep-wake cycles. This disruption can lead to difficulties falling asleep, staying asleep, and achieving deep, restorative sleep.

Additionally, the content consumed on social media can also affect sleep quality. Negative or distressing content can increase anxiety and stress levels, making it harder to relax and fall asleep. Conversely, engaging in highly stimulating activities, such as gaming or watching videos, can keep the brain in an active state, delaying the onset of sleep.

Improving sleep hygiene is crucial for mitigating the negative impact of social media on sleep. Here are some practical steps to help:

Set a Sleep Schedule: Aim for 8 to 10 hours of sleep each night. Establish a consistent bedtime and wake-up time to regulate your body’s internal clock.

Disconnect from Devices: Turn off all electronics at least 30 minutes before bedtime. This reduces exposure to blue light, which can interfere with your ability to fall asleep.

Create a Relaxing Routine: Develop a calming pre-sleep routine, such as reading, journaling, or taking a warm bath. This helps signal to your body that it’s time to wind down.

Remove Phones from the Bedroom: Keep phones and other electronic devices out of the bedroom to avoid the temptation of late-night scrolling. If you need an alarm, use a traditional alarm clock.

Limit Social Media Use: Set specific times for social media use and stick to them. Use apps that track and limit your screen time to help manage your usage effectively.

Mindful Consumption: Be mindful of the content you consume before bed. Avoid distressing or highly stimulating content that can increase anxiety and make it harder to relax.

Stay Active: Engage in regular physical activity during the day. Exercise can help reduce stress and improve sleep quality, making it easier to fall asleep at night.

Healthy Diet: Maintain a healthy diet and avoid heavy meals before bedtime. Foods high in sugar and caffeine can interfere with your ability to fall asleep.

Create a Sleep-Inducing Environment: Make your bedroom conducive to sleep by keeping it cool, dark, and quiet. Consider using blackout curtains, white noise machines, or earplugs if necessary.

Seek Professional Help: If you continue to struggle with sleep despite making these changes, consider seeking help from a psychologist or sleep specialist.

Discover how personalised treatment from a psychologist can benefit you – take our free online assessment today. Click here to get started.

Psychologists can provide the support and strategies you need.
They offer personalised counselling to help you develop healthier sleep habits and manage social media use effectively. Here’s how a psychologist can assist:

Identifying Sleep Disruptors: Psychologists can work with you to identify the specific behaviours and patterns that are disrupting your sleep.

Developing a Plan: They can create a personalised sleep hygiene plan that includes strategies to reduce screen time and improve sleep quality.

Cognitive Behavioural Therapy (CBT): Using CBT techniques, psychologists can address anxiety, stress, and other mental health issues that may be affecting your sleep.

Mindfulness Training: They can teach mindfulness and relaxation techniques to help you unwind and prepare for sleep.

Ongoing Support: Psychologists provide ongoing support and adjustments to your plan as needed to ensure you achieve your sleep goals.

We understand the unique challenges posed by social media and our experienced psychologists can help you overcome them by providing the guidance and support necessary to achieve better sleep and improved overall wellbeing.

Conclusion

The impact of social media on sleep is a growing concern, especially among adolescents. By understanding the science behind this issue and implementing practical steps to improve sleep hygiene, you can mitigate the negative effects of social media on your sleep. Remember, better sleep leads to better health and wellbeing. If you need additional support, our team at Positive Mind Works is here to help. Contact us today to start your journey towards better sleep and a healthier life.