Social Media and Sleep
Technology offers the opportunity to achieve more than ever, but research also reveals the implications of tech usage, especially social media before falling asleep. Research has shown that the use of social technologies is associated with less sleep.
Studies have found that students who sleep less than the recommended duration (less than 8 hours) report excessive use of social media (eg Facebook and Instagram). The authors suggest that when students are deprived of sleep, motivation for school work is diminishing, while surfing the web and visiting online social networking sites may be a preferable alternative.
Another study looked at binge watchingTV shows or films one after another and sleeping. According to this study, those who watch too much TV also report more fatigue, worse sleep quality and more symptoms of insomnia than those who do not have a similar habit. Not only can this take you out of the hours you can sleep, it's also an evidence that highlights how television and social media are stimulating and keep the mind active when it's time to rest. These devices emit bright light that can be alerting, but also show content that can hinder sleep and affect its quality - too many episodes of "Stranger Things" will keep you awake at night, and checking the working email late at night, will keep your mind busy with office issues as you try to sleep.
Together, social media and technology are powerful tools, but they can be a distraction that can cost your quality sleep. If you think your social media regime exceeds your sleeping diet, we have some tips for you:
1. Set your bedtime and stick to it.
After a long day, it looks as though there is no better option than enjoying a TV show or film, but if you often miss sleeping time by more than an hour, maybe you should set up an alarm (a soothing sound, try to avoid distracting sounds, or siren) for the time it is time to relax and prepare to sleep.
2. Track your sleep.
Start watching your sleep to find out how much or how little you actually sleep. You can keep a diary or use a mobile application where you can record and monitor the quality of your sleep.
3. Turn off all devices.
Because the use of electronic devices at bedtime can be destructive to sleep, rather go for relaxing rituals. Choose an activity that helps you relax at bedtime, such as reading, or a warm bath.
4. Make your bedroom comfortable and relaxing.
Make yourself a truly peaceful place to relax your body and head and make your bedroom the best oasis for sleep. By purchasing some new accessories from the TED store, such as a memory foam pillow, you may even be eager to head to the bed at the right time.