Doomscrolling in bed can ruin a good night of sleep — right?
Maybe not, according to recent research that says tech-before-bed may not be as detrimental to slumber as previously thought.
Researchers suggest that sensitivity to blue light and stimulation varies from person to person. For some, screen use might support sleep while for others reading an old-fashioned analog book is enough to keep them up.
Shelby Harris, a clinical psychologist specializing in behavioral sleep medicine tells The WSJ, “It is becoming more evident that the tech in and of itself isn’t always the problem. We need to figure out how to tailor the recommendations to the person.”
The thinking that blue light equals bad sleep draws heavily from a 2010 study that suggested the bright light from screens at night could delay the circadian rhythm.
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Yet recent research seems to counter these findings. One study, published in Sleep Health Journal investigated iPhone use in young adults before bed and found no significant differences in sleep outcomes regardless of whether subjects used a phone with a less-blue display, a normal display, or no phone at all.
Several studies have suggested blue light emissions suppress the production of the sleep-promoting hormone melatonin. But researchers now say these effects are not as extreme as previously believed, amounting to, at most, a 10-minute delay due to screen use.
Unswayed, the folks at The National Sleep Foundation advise, “Your bed at bedtime should be a screen-free zone.” They suggest turning off the lights on your devices at least an hour before hitting the hay.
While there is no one-size-fits-all all approach to better slumber, it is possible to tailor your habits for optimal sleep. To find what works best for you, experts like Harris recommend a few strategies.
Top among these strategies is setting, and sticking to a bedtime alarm. Establishing a firm cut-off time for tech is a safeguard against habits like doom-scrolling, which can impair memory, information retention, and mental health.
Sleep experts also suggest turning off notifications on your phone before you sleep to eliminate disruption or the anticipation of it. This recommendation is echoed by this influencer who says turning her phone to airplane mode at night helps her sleep and has been a true boon to her mental health.
Those who struggle with sleep don’t necessarily have to cut out their screen time entirely but Harris suggests they limit their nighttime intake to passive content that requires no interaction and very little anticipation, a book or a rerun for example.
While the jury is still out on the exact effects of blue light exposure on sleep, regular exposure to sunlight early and throughout the day is proven to regulate circadian sleep cycles.
To get a better hold of your sleep personality, Harris recommends keeping track of your sleep habits with a weekly journal. Log your tech use and how you slept that night and felt the morning after.