In this podcast (episode #592) and blog, I speak about screen time, sleep and what the research really tells us about technology use before bed. This is a replay of a Neurolive webinar I did on my app. For the total webinar AD-free, please see Neurocycle.app or search for Neurocycle on the App Store or Google Play.
As technology advances, our sleep duration decreases. Or, so we’ve got been told. But, are these two phenomena directly connected? And does this apply to all age groups? When it involves our circadian rhythm, is screen time at all times a nasty thing?
Many people have experienced a level of this happening of their lives. However, evidence over the past 10 years has actually shown that the link between technology and sleep is rather more nuanced and complicated than originally thought. In fact, the mechanisms commonly thought to clarify why technology use would cause sleep problems, mainly through arousal and vibrant light, aren’t well supported by research. Most of the eye in researching this link between sleep and technology use has been done on adolescents and young adults, and studies in younger children and older adults are lacking, though we all know that different ages are affected by screen time and technology use in other ways.
It seems that it’s not a lot the tech, but moderately how we’re managing the tech. This is why it’s vital to work out the right way to tailor or customize the recommendations on technology use and sleep to what we’d like and when. However, as reporter Alex Janin notes, “This actually doesn’t give a free pass to spend hours glued to a phone before bed. Some people may be more sensitive to blue light than others. And certain people won’t be bothered by engaging content, like video games, while others will find that even reading a printed book keeps them up.” We are all different, and have different needs!
When it involves technology use and sleep, a key thing we’d like to recollect is that technology is designed to maintain us engaged, entertained, and in a flow state where we lose track of time. Awareness of this fact is step one to take control. You can do that in a pair of the way:
- Be very selective about what you watch at bedtime. Stick to calming, relaxing, humorous and fiction-based content that’s less engaging, and watch out of those cliffhangers and scary shows!
- If you select to maintain technology within the bedroom, keep your devices on “flight mode” or “don’t disturb” mode, or turn all unimportant notifications off.
- Set a daily window of time for going to bed and rising, which helps regulate your circadian rhythm.
- Be aware of the algorithms targeting you to maintain you engaged. This awareness will assist you to make the selections regarding the period of time you spend online and what you selected to have interaction with before bed.
- Try to avoid checking your social media before bed. Worry and anxiety over missing out can lead to negative arousal patterns before bed and may disrupt your ability to go to sleep.
For more on screen time and sleep, hearken to my podcast (episode #592). If you enjoy listening to my podcast, please consider leaving a 5-star review and subscribing. And keep sharing episodes with family and friends and on social media. (Don’t forget to tag me so I can see your posts!).
This podcast and blog are for educational purposes only and aren’t intended as medical advice. We at all times encourage every person to make the choice that seems best for his or her situation with the guidance of a medical skilled.
Originally published on Dr.Leaf.com. Used with permission.
Photo Credit: SWN Design. Photo used with permission.
