Scrolling, Screens and Snoozing: how your phone is stopping you sleeping

Cutting down your late night scrolling could dramatically improve your sleep health

Smartphones have become essential to modern life. Many of us spend multiple hours a day scrolling, tapping and staring at our phone screens, absorbing huge amounts of information and entertainment. And while in many ways, smartphones have made things easier and more convenient, they also come at a cost.

There are more than 55 million social media users in the UK, equating to almost 80% of the population. Yet scrolling through social media platforms on your phone for hours a day has been associated with greater anxiety, stress and depression. What’s more, scrolling on your phone at night can compromise the quality of your sleep.

What impact does scrolling through social media have on your sleep?

Like computers, televisions and monitors, mobile phones emit mostly blue light, and these wavelengths can inhibit our brain’s release of melatonin – otherwise known as the sleep hormone.

Normally in the evening, our melatonin levels increase and this causes our alertness to wane and helps our brains and bodies wind down. Looking at your phone at night signals to your brain that you need to stay awake, keeping you in a state of ‘cognitive arousal’.

This cognitive arousal is only heightened when we spend our time on our phones scrolling through social media. Platforms like Instagram and Facebook are designed to involve absorbing endless amounts of information, creating a constant stream of stimulus that is eye-catching, bright and, often, designed to evoke an emotional reaction.

It’s only in the past few years that humans have encountered the ability to absorb so much information in such a short space of time, and these constant posts can make us feel happy, sad, angry, jealous and more, one after another.

The combination of constant information, strong emotional reactions and blue light all work together to stop you getting the rest you need.

How to cut down your screen time and improve your sleep

Like any activity or vice, moderation is key when it comes to screen time. Think of social media like eating an unhealthy snack that you love: it’s fine as a treat every once in a while, but not all the time.

Many modern smartphones allow you to set limits on certain apps, so consider adding limits to your social media use, ensuring you aren’t spending hours a day scrolling through your phone.

This is particularly important when it comes to scrolling in the evening. Social media is designed to keep you scrolling, but by making small changes to your nighttime routine, you can reduce the amount of screen time you partake in as bedtime rolls around.

Firstly, consider whether your social media apps are doing more harm than good. Do you actually enjoy using them? If the answer is no, consider removing them. If yes, set limits to ensure you aren’t spending too much time on them.

You can also set rules about using your phone in the bedroom. One of the easiest ways to do this is to simply keep your phone out of your bedroom at night, investing in a good old fashioned alarm clock instead.

You should also swap out scrolling with a more relaxing evening activity. In the hour before bed, try stretching, meditation, yoga or a hot bath in order to wind down. Instead of using your phone in bed, dive into a good book to remove the blue light issue. This will help you more relaxed and ready for sleep.

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