How Social Media Affects Your Sleep

Social media has become a significant part of everyday life, with platforms like Instagram, TikTok, and Facebook dominating our screens. While these platforms help us stay connected, there is growing concern about their impact on sleep. The design of these platforms is aimed at keeping users engaged with continual notifications, a seemingly endless stream of content available and the constant opportunity to interact with friends and family day or night. This creates additional demands on our time and new expectations of a person’s availability and responsiveness which almost inevitably leads to problems for sleep. Let’s explore the effects of social media on sleep and what can be done to improve sleep habits in our increasingly digital world.

There has been a growing awareness of the effect of the blue light emitted by screens. This type of light mimics daylight, signalling to the brain that it’s still daytime and delaying melatonin release (a hormone which helps regulate the sleep-wake cycle). This delays sleep timing, makes it harder to fall asleep and leads to shorter and lower-quality sleep.  

But social media presents new challenges over and above that of general technology. Many people find themselves scrolling through their phones for hours, often losing track of time. This habit pushes sleep later and later into the night, delaying bedtime, while work and school commitments mean that wake-up times are not as flexible. As a result, the time available for sleep is curtailed leaving people getting less sleep overall, which can harm both physical and mental health.

But it’s not just the amount of time we spend on our devices, it’s the type of content we are absorbing. Watching exciting or emotional content before bed can stimulate the brain, making it harder to fall asleep. Additionally, research has shown that users who are more invested in their social media interactions struggle to disengage from social media and may feel more anxiety around missing out (popularly referred to as “FOMO” or fear of missing out) at bedtime. These individuals are more likely to continue scrolling (delaying bedtime) but also may experience more pre-sleep cognitive arousal which means people may be too alert to fall asleep.

Consistent lack of sleep or poor sleep quality has serious health consequences. Sleep deprivation can affect cognitive function, memory, and mood, increasing the risk of anxiety and depression. Social media's impact on sleep also contributes to fatigue and reduced concentration, making it harder to perform well at work or school. Over time, chronic sleep deprivation is linked to more severe health issues, such as high blood pressure, obesity, and weakened immune function.

Poor sleep caused by social media can create a vicious cycle, where individuals feel too tired during the day, use social media to relax, and then experience further delays in their sleep schedule.

In today’s digital age, creating a sleep-friendly environment involves minimizing exposure to screens and managing device usage before bedtime. 

• Limiting screen time before bed is one of the most effective ways to protect your sleep. Experts recommend avoiding screens for an hour before sleeping. Rather read a book, spend time with loved ones, listen to a podcast or journal.
• Start by reducing the number of electronics in your bedroom and, ideally, keep them out of sight, perhaps in a drawer. This helps resist the urge to check your phone when you wake in the middle of the night, as light exposure can hinder falling back asleep.
• Silence notifications by using airplane mode to prevent disturbances from lights or sounds. 
• Lowering screen brightness, using night mode, or even wearing blue light-blocking glasses can also help reduce the impact of screen exposure on sleep. 

While technology contributes to sleep problems, it can also offer solutions. Several apps are designed to improve sleep quality by tracking sleep patterns, offering relaxation techniques, and limiting screen exposure before bed. These include apps like Sleep Cycle, Headspace, and f.lux.

The impact of social media on sleep is a growing concern, with studies showing how social media use disrupts sleep habits, delays bedtimes, and affects sleep quality. The blue light from screens and the emotionally stimulating content on social platforms are significant contributors to sleep problems, leading to a range of health risks linked to sleep deprivation. Solutions like limiting screen time before bed and using sleep-focused apps can help mitigate these effects. By adopting healthier habits, we can enjoy the benefits of social media while protecting our sleep and overall well-being. If you are still struggling with your sleep, contact us at [email protected] and let one of our consultants help you.