Screens and Sleep: The Blue Light Effect.

Are you someone who struggles to fall asleep at night due to racing thoughts? If so, it may be time to take a closer look at your screen habits. While it may be tempting to scroll through social media or watch TV before bed, screens emit blue light that can disrupt our body's natural sleep-wake cycle.

 

The Science Behind The Blue Light Effect

Our bodies have an internal clock called the circadian rhythm that helps regulate our sleep. This clock is influenced by environmental cues, such as light and darkness. When we're exposed to bright light, particularly blue light, our bodies produce less melatonin, a hormone that helps us fall asleep.

One study published in the Journal of Clinical Endocrinology and Metabolism found that exposure to blue light suppressed melatonin levels and shifted the timing of the circadian clock in healthy volunteers. Another study published in the Journal of Adolescent Health found that exposure to screens before bed was associated with difficulty falling asleep and shorter sleep duration in teenagers.

It's not just our phones and TVs that emit blue light, either. Computers, tablets, and some energy-efficient light bulbs can also emit blue light.

 

The Impact of Mental Stimulation and Stress

It's not just the blue light that can impact our sleep, though. Screens can also be a source of mental stimulation and stress. Scrolling through social media, checking emails, or watching the news can all trigger racing thoughts and anxiety, making it harder to wind down and relax.

One study published in the Journal of Sleep Research found that exposure to social media before bed was associated with poorer sleep quality and higher levels of anxiety and depression in adolescents. Another study published in the Journal of Medical Internet Research found that heavy smartphone use was associated with poorer sleep quality and increased fatigue in adults.

 

Examples of How Screens Can Impact Sleep

Let's be honest, we've all been there: watching "just one more" episode on Netflix, scrolling through TikTok until the early hours of the morning, or getting lost in the rabbit hole of funny cat videos on YouTube. While it may be fun in the moment, it can wreak havoc on our sleep habits.

One study published in the Journal of Clinical Sleep Medicine found that binge-watching TV before bed was associated with poor sleep quality, insomnia symptoms, and fatigue in young adults. Another study published in the Journal of Sleep Research found that social media use before bed was associated with difficulty falling asleep and shorter sleep duration in adolescents.

 

Tips for Minimizing the Impact of Screens on Sleep

Now, we're not suggesting that you need to give up screens entirely - that would be unrealistic. But there are steps you can take to reduce the impact of screens on your sleep:

• Avoid screens for at least an hour before bed. This gives your body time to prepare for sleep.
• Use a blue light filter or reduce screen brightness.
• Engage in calming activities like reading a book, taking a warm bath, or practicing yoga or meditation before bed.
• Set boundaries around screen time during the day, too. Aim for at least 30 minutes of screen-free time before bed to wind down.
• Create a sleep-conducive environment. Make sure your bedroom is cool, dark, and quiet.

The impact of screens on our sleep is a significant issue, particularly for those who struggle with anxiety or racing thoughts. But it's not all bad news - by being mindful of our screen habits and taking steps to minimize their impact on our sleep, we can improve our chances of falling asleep and getting the rest we need.

Remember, it's all about balance. Screens can be a source of entertainment and relaxation, but too much screen time can have negative impacts on our sleep and mental health. By being intentional about our screen use and setting healthy boundaries, we can enjoy the benefits of screens without sacrificing our sleep.

For more sleep tips, see our guide to help you Calm Your Mind For Better Sleep.