As we all know, technology has become a major part of our daily lives. Devices influence how we work, communicate with each other, and are frequently used to tune out after a long day. There are countless clear benefits to technological advancements over the last several years, but more and more the impact on our sleep health is under review. For so many of us, the urge to endlessly scroll on our phones is very enticing. Although mindless scrolling feels like a way to wind down, it may be having a negative influence on your sleep. Let’s delve into the impact of technology on sleep and discuss how to keep a balanced relationship with phone use.
Zombie/Scrolling syndrome
Scrolling syndrome, also known as “zombie scrolling syndrome”, describes the compulsive habit of mindless scrolling that does not include a clear destination or fixed benefit. Most of you reading this have likely been a victim of aimless scrolling for topics you are not necessarily seeking out, but gain your attention by appealing to your interests. Algorithms used by tech companies get to know you and what you like, serving content they predict you will like based on your engagement habits. It’s understandable why it is so easy to get caught up in the scrolling when most of the content you are looking at feels right to you. We stay hooked because there is a biological reward system involved. Our brains release small doses of dopamine with each scrolling motion because there is a variable reward involved. This is similar to “slot machine syndrome.” Basically, your brain stays engaged because of the uncertainty of when the reward will hit. When the reward hits, whether it is a financial win on a slot machine or a shocking news headline or dramatic social media post, the brain gets a bigger hit of dopamine. The continuous scrolling is an unconscious seeking out of the next big dopamine hit. You know this feeling! When you think to yourself, “I will stop scrolling in 5 minutes”, then you encounter a headline that sucks you back in. You get the dopamine hit and continue scrolling, repeating the same loop over and over until you get another reward. Be mindful of this as you scroll, bringing more attention to what is happening to your brain so that you can build awareness and set mental boundaries for device engagement.
How does this impact sleep?
The dopamine that is released when you are reading news or scrolling social media creates a potential barrier to falling asleep. Dopamine makes you feel more alert! Obviously, this is not something you want before you head to bed. Mindless scrolling can feel calming because while you are intensely engaged in this habit you are likely tuning out of many of life’s stressors. When you are down the TikTok rabbit hole or bouncing around on Instagram, personal concerns such as job stress, health issues, relationship problems, and financial anxiety are likely not in the forefront of your mind. This likely feels like a great way to wind down, so it is vital to build consciousness of the mental stimulation from your phone. When your mind is buzzing, it’s really challenging to transition into a state of relaxation that is conducive to sleep.
Another concern about using computers and phones as you approach bedtime is the attachment they have to work. Personal laptops are frequently where people spend much of their work time these days, particularly with the post-Covid work from home continuing trends. Phones are typically where we check work email or respond to work-related calls. Your brain unconsciously connect these stressors to your devices.
Sleep Therapy
Cognitive Behavioral Therapy for Insomnia (CBT-I) is an extremely effective treatment for insomnia and sleep disorders. One of the main tenants of CBT-I is stimulus control, with primary goal to strengthen the bed as a cue for sleep and weaken it as a cue for wakefulness.. Think of classical conditioning. We want the body and brain to automatically respond to the bed in a very Pavlovian way. Bed = sleep. Part of stimulus control is keeping stimulating behaviors, such as scrolling, out of the bed so that the brain and body automatically respond to the bed as a place where sleep happens. Examine your relationship with the device you use most often and follow these tips to reduce your screen time.
Tips to reduce device use
(1) Start building awareness of how often you are engaged with your devices. Are you picking up the phone to scroll on every commercial break, every lull in the TV show, every moment there is quiet in your home? Noticing this urge to scroll before you actually do it is the first step.
(2) Put physical space in between your phone, computer, and tablet. Make it an effort to engage by leaving the phone across the room or putting your computer away on the charger. Create device-free zones. Dinner tables and beds are great places to start! Go back to a good old fashioned alarm clock to wake you instead of keeping your phone next to your ear.
(3) Set up a digital curfew that coincides with the physical distance. Decide on a time in the evening when you will remove devices from your physical proximity. This is the time you stop scrolling and searching and tune in to another activity. Create a boundary of what you will and will not engage in after the set time. For example, you may decide you will only respond to texts from family members after the phone curfew.
(4) Find another activity to help with distraction from boredom or stress. If you are bored, try activities that do not include staring at an electronic device and feel rewarding, such as reading a book, working on a puzzle, coloring for relaxation, or listening to a podcast. To unwind and take your mind off external stressors, develop a meditation practice, implement breathing exercises, move your body by going for a short walk or stretch for a few minutes. These relaxation techniques help signal your body and brain that it is time to disengage and prepare for sleep.
(5) Curate a positive social media experience for when you are using your phone. Choose wisely who you follow and be intentional about including influencers that provide inspiration and education. Unfollow friends or family that drain your energy. Turn off notifications so that you are not immediately distracted each time there is new a new post.
In the digital age, finding balance between technology and sleep is a journey with both challenges and opportunities. By recognizing the impact of technology on our sleep health and implementing practical strategies for healthy technology use, we can cultivate a more harmonious relationship with screens and prioritize the restorative sleep our bodies need to thrive. As we embrace the power of technology to enhance our lives, also honor the importance of disconnecting and nurturing our sleep health and improving overall wellbeing.
Anissa Bell, LMFT
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