Another incentive to put down your phone has been discovered by scientists. Screen-scrolling in bed reduces sleep duration by 24 minutes and increases the risk of insomnia by 59%, according to a survey of 45,202 young adults in Norway. However, a recent study that was published in Frontiers of Psychiatry found that social networking was not more disruptive than other screen activities.
Trouble falling asleep and being drowsy during the day at least three times a week for at least three months is known as insomnia. Researchers discovered that using a screen in bed at night increases the likelihood of getting less sleep and having poorer quality sleep, even though the study did not establish causality, such as whether screen use causes insomnia or whether students who suffer from insomnia use screens more.
All screen devices to blame: Laptop, mobile, TV and Kindle
Sleep issues are common, and according to Dr. Seemab Shaikh, an ENT surgeon and specialist in sleep disorders, research from AIIMS has revealed that 34% of people, or one in three people, suffer from sleep disorders, especially obstructive sleep apnea. A laptop, smartphone, TV, or even a Kindle can keep you up at night and prevent you from going asleep. Sleep is disturbed when the blue light from these gadgets strikes the retina and stimulates the cells that are connected to the center of the brain. Your entire circadian clock is disrupted as a result of this delayed sleep, which also causes a delayed wake-up time. Short-term memory loss, irritability, mood swings, and headaches during the day can result from this, according to Dr. Shaikh.
Why the type of screen doesn’t matter
Scientists used the 2022 Students’ Health and Wellbeing survey of 45,202 participants in full-time higher education aged between 18 and 28. They sorted responses into three categories, one where participants used social media, one where they did not mention social media and one where participants selected several activities, including social media. Researchers found increasing screen time after bedtime by one hour in any of these categories increased the odds of insomnia symptoms by 59 per cent and lowered sleep duration by 24 minutes. “Using a screen in bed at night makes it much more likely you will sleep less and sleep poorly, but social media use is no worse than any other form of screen time,” said the authors. There was no significant difference between social media and other screen activities, suggesting that screen use itself is the key factor in sleep disruption. This is likely due to time displacement where screen use delays sleep by taking up time that would otherwise be spent resting.
How to reduce screen use
Screen use should be stopped at least 30 to 60 minutes before bed, according to researchers. “To reduce disturbances at night, think about turning off notifications,” they advised. Dr. Shaikh advises keeping a sleep journal with regular sleep times, creating a cozy sleeping space, and abstaining from alcohol and caffeine at least six hours before bed.
