{"id":6016,"date":"2020-05-20T16:48:24","date_gmt":"2020-05-20T16:48:24","guid":{"rendered":"https:\/\/zomasleep.com\/blog\/?p=6016"},"modified":"2023-08-18T09:08:15","modified_gmt":"2023-08-18T16:08:15","slug":"social-media-and-sleep","status":"publish","type":"post","link":"https:\/\/zomasleep.com\/blog\/social-media-and-sleep","title":{"rendered":"Social Media and Sleep"},"content":{"rendered":"
Social media is becoming inescapable in our society. According to a February 2019 poll conducted by the Pew Research Center<\/a>, 72 percent of American adults use social media. And 90 percent of adults between 18 to 29 are on social media.<\/p>\n Still, there\u2019s a lot of bad press surrounding social media despite its widespread use, and it\u2019s not without reason. One recurring criticism is how social media can negatively affect our sleep.<\/p>\n The technology is relatively new, and the full effects of social media on our lives are still being studied. So far, there is plenty of evidence that too much social media can cause us to struggle to fall asleep.<\/p>\n The simplest explanation for how social media can keep you up is too much blue light exposure. Blue wavelengths boost our attention<\/a>\u00a0and reaction times, keeping us awake. And many electronics give off these blue wavelengths, causing us to wake up when our bodies should be shutting down for sleep.<\/p>\n Any kind of light can suppress the release of melatonin<\/a>, a hormone that helps us fall asleep. However, blue light is most effective at suppressing melatonin.<\/p>\n For best results, sign off your devices two to three hours before bedtime. If you can\u2019t avoid using electronic devices before bed, consider a pair of glasses that filter out blue light. You can also check if there\u2019s a \u201cNighttime Mode\u201d that will replace your screen\u2019s blue light with more soothing yellow hues.<\/p>\n Blue light exposure may not be the only factor keeping you up at night. There\u2019s also evidence of a psychological component when it comes to how social media disrupts sleep.<\/p>\n Our brains rely on dopamine, a \u201cfeel-good\u201d chemical, to motivate behavior and turn it into a habit. It\u2019s released after a scrumptious meal, a thorough workout, and after we socialize successfully<\/a>. Dopamine helps to reinforce specific behavior patterns.<\/p>\n Social media is full of positive and negative social interactions, the former of which can cause a release of dopamine<\/a>. This leaves us desiring likes and reblogs for the sense of reward they bring us. Some platforms even recognize this and work to increase your feeling of reward, sending out all sorts of notifications so you\u2019ll check for updates.<\/p>\n Too much social media isn\u2019t just tied to sleep loss. It can affect your waking hours as well, leaving you anxious and depressed.<\/p>\n Why can social media cause or worsen anxiety and depression? One reason<\/a>\u00a0may be how many people tie their social media to their identity.<\/p>\n Many social media users feel pressured to establish themselves as important. Therefore, a lack of social media attention can cause people to feel unpopular or disliked, particularly if they\u2019re already feeling lonely or anxious. There\u2019s also the perception that even if you\u2019re successful on social media, just one wrong comment can cause you to fall out of favor or even be harassed and shunned.<\/p>\n Plus, a lot of social media focuses on photos and videos instead of just text posts. Many people compare themselves to others and feel self-conscious about their bodies, leading to low self-esteem or eating disorders.<\/p>\n Don\u2019t panic yet! You don\u2019t need to quit social media use completely. A 2019 study<\/a>\u00a0analyzed a sample of more than 1,000 American adults. Using social media as part of a daily routine<\/a>\u00a0has a positive effect on social well-being, mental health, and self-rated health.<\/p>\n \u201cRoutine social media use may compensate for diminishing face-to-face social interactions in people\u2019s busy lives,\u201d said Mesfin Awoke Bekalu, the study\u2019s research scientist, in an interview with Harvard.<\/p>\n Self-regulation is the key to a healthy relationship with social media, he said. It becomes unhealthy when you\u2019re too emotionally connected. This could manifest in regularly checking for updates out of fear that you\u2019ll miss something, or feeling a sharp pang of disappointment when your friends aren\u2019t online at the same time you are.<\/p>\n An earlier 2010 study<\/a>\u00a0also suggests that social media can have benefits. Over two years, 740 people were surveyed. Respondents described:<\/p>\n The study found that using the Internet to stay in touch with loved ones was tied to small decreases in depression. This conclusion is backed by other studies that show social support improves well-being and means the Internet may be a good way to strengthen those social networks.<\/p>\nStudies on How Social Media Affects Sleep<\/h2>\n
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Too Much Blue Light Keeps You Awake<\/h2>\n
Why Does Social Media Use Feel Good?<\/h2>\n
Social Media, Anxiety, and Depression<\/h2>\n
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Benefits of Social Media<\/h2>\n
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