In today’s digital age, many people unwind before bed using their smartphones or laptops. This seemingly harmless habit can significantly disrupt sleep. Screens generate blue light, which interferes with the generation of melatonin, the sleep hormone.
Melatonin deficiency makes it difficult to fall and remain asleep. Poor quality sleep has a detrimental influence on work performance. As a result, limiting screen time before bedtime is critical for improving sleep and productivity.
In this article, we’ll explore how evening tech use throws off our sleep cycle, increases anxiety and depression, and hinders our ability to focus.
Blue Light Disrupts Sleep
Our smartphones generate artificial blue light, which inhibits melatonin synthesis, a hormone that governs our sleep-wake cycle. This throws off our circadian rhythm, which makes it challenging to get to sleep and stay asleep all night.
According to UC Davis Health, among all visible light, blue light has the shortest wavelength, ranging from 380 to 500 nanometers. The primary natural source is sunlight, which makes up for approximately one-third of all visible light. LED TVs, smartphone screens, computer displays, and fluorescent lamps may all create artificial blue light.
The blue light tricks our brain into thinking it’s still daytime, delaying the release of melatonin and keeping us alert. Over time, this can lead to chronic sleep deprivation, which has a cascade of negative effects on our daily performance.
Social Media and the Comparison Trap
Social media feeds, particularly on platforms like Instagram, are frequently loaded with well-prepared highlight reels of other people’s lives. Scrolling through these glorified approximations of reality might evoke emotions of inadequacy and social comparison.
This can lead to feelings of worry, poor self-esteem, and even despair. Social media may also instill a sense of missing out (FOMO), exacerbating anxiety and jealousy.
McKinsey notes that female Gen Zers reported feeling FOMO because of social media at a greater rate than male Gen Zers (22% versus 32%). Additionally, they reported higher levels of insecurity (24% against 13%) and problems with body image (32% versus 16%). Constantly comparing ourselves to the seemingly flawless lifestyles depicted on social media can lower our self-esteem and make us feel detached.
A Look at the Instagram Lawsuit
Concern over social media’s detrimental effects on the brain, especially among teens and young adults, has grown in recent years. TruLaw states that this has led to lawsuits against platforms like Instagram, alleging that their algorithms are designed to promote addictive behavior.
In a November 2023 CBS News update, it was reported that dozens of states sued Meta for allegedly making Instagram and Facebook addictive. Attorneys general from states like California and Wisconsin filed federal and state lawsuits. The Instagram lawsuit highlights growing concerns over the negative impact of social media on youngsters.
The lawsuits claim Meta was motivated by profit to keep children hooked on their platforms. They also claim Meta routinely gathers data on minors under the age of 13 without parental authorization, which violates federal law.
Sleep Deprivation
Chronic sleep deprivation is a major risk factor for developing problems like anxiety and depression. When we don’t get much-needed sleep, our brains can’t regulate emotions effectively, making us more prone to negative moods and stress.
According to the National Council on Aging, more than 30% of American adults get less than seven hours of sleep on average. Research states that those sleeping less than seven hours are about 1.83 times more likely to be obese. Additionally, the likelihood of emotional disturbance in such individuals is about 2.5 times higher.
Sleep deprivation also impairs our cognitive function, making it harder to concentrate, focus, and make sound decisions. The lack of sleep can create a vicious cycle, as anxiety and worry can further disrupt sleep, leading to increased daytime fatigue and irritability.
Attention Span and Focus
The constant notifications and stimulation from our devices can negatively impact our ability to focus and concentrate. This can lead to problems with productivity, creativity, and even our ability to learn and retain information.
The constant barrage of alerts and prompts trains our brains to flit from one task to another, hindering our ability to deep focus. This can make it difficult to complete complex tasks and can negatively impact our work and personal lives.
FAQs
How to block blue light at night?
To block blue light at night, use blue light filtering glasses or install blue light filter apps on your devices. Additionally, switch to warm lighting in your home during evening hours. Limiting screen time before bed can also help reduce blue light exposure and improve sleep quality.
How can you overcome social comparison on social media?
To overcome social comparison on social media, curate your feed to follow positive and supportive accounts. Regularly disconnect from social media to concentrate on in-person relationships and individual accomplishments. Remind yourself to be kind to yourself and remember that social media frequently presents glorified portrayals of people’s lives.
Is it possible to recover from sleep deprivation?
Yes, consistent, high-quality sleep will help your brain recover from sleep loss. Prioritize a regular sleep schedule and ensure you get 7-9 hours of sleep per night. Short breaks and an organized approach can also aid in the recovery process.
Evening tech use disrupts productivity through blue light exposure and social media can diminish focus and increase stress by promoting comparison. Chronic disruptions in sleep can impair efficiency, decision-making, and overall performance.
Simple adjustments like blue light filters and mindful social media consumption can significantly improve sleep quality. Prioritizing sleep allows our brains to recharge, promoting better emotional regulation and sharper thinking.
