The Digital Dilemma: Screen time and its impact on sleep patterns

Estimated reading time: 3 minutes

For the contemporary mobile society advanced into the digital age, no one can oppose the evitable truth that screens have become such an essential element of our everyday live. Smartphones alone make approximately 2. 5 billion people stare at phone displays every day and this number is not inclusive of laptops, Television Displays, and other tablets or screen displays. However, more time spent in front of screens means we sacrifice sleep as a natural outcome which is a critical issue of growing concern among healthcare practitioners.

The Science Behind the Screen

According to a Jittery report, what’s released by screens is bluish light, which is equivalent to the intensity of daylight. This light can make the brain imagine that it is still day and will prompt the suppression of the hormone associated with sleep. Therefore, frequent online use and staying in front of screens just before bedtime negatively interferes with our sleep patterns and causes even more difficulty while trying to sleep and, maybe, get some good sleep.

The Teenage Sleep Crisis

Adolescents are among the most affected by screen time due to growth and development of new problem-solving techniques. When it comes to bedtime/ wake-up hours, majority of teens take their gadgets to their bedrooms thus been at risk. Disrupted circadian rhythm resulting from the interventional delay in melatonin release by screen-time contributes to insomnia symptoms, poor sleep quality, excessive sleepiness during the subsequent day. This has implications given the early school starting time for most teenagers, which does not allow one to sleep sufficiently if they have to go to bed late.

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Beyond Blue Light: The Content Conundrum

However it means that it is not only the blue light that is the problem. The type of content that is consumed through these gadgets also contributes to sleep turbulence. One can get occupied with a good movie or an episode that is so interesting, or with an emotional episode, and this keeps the body alert and eliminates any chance of dozing off. A recent rise in the usage of social networks, games on the web, and other interactive applications that may incentivize people in going to bed and spending less time asleep.

The Brain at Night

Sleep plays a significant role in construction of the brain and damaging effects of screen time as a sleep-time competitor can persist into years. According to several studies conducted by Harvard Medical School, exposure to blue LEDs before going to bed leads to disruption of sleep cycles and inhibits melatonin production, which deem the restorative REM stage vital to memory consolidation.

Managing Screen Time for Better Sleep

According to the reveals, to reduce the negative effects of screen time for sleep, it is suggested to minimise screen exposure during the night. Put an end to the late night browsing: The setting of a curfew on the use of devices not only assists in the protection of people’s eyesight but it also aids in maintaining a regular sleep-wake cycle. Similarly, they also pointed out that avoiding screen time before bed or waking up with screens, respecting offline days, and making sure the bedroom has no screens also help improve sleep hygiene.

The evidence is clear: Many know that screen time plays a great role in shaping our sleep cycle. At the same time, one must remain aware of the timings of their screen usage, especially before going to bed, not to have a direct negative impact in the form of lack of sleep which is so instrumental in maintaining a healthy body.