Struggling with poor sleep quality due to excessive screen time? Discover effective strategies to reduce screen time and improve your sleep patterns for better metabolic health. Learn how digital devices affect sleep, the importance of healthy sleep habits, and tips to manage screen time.

Key Takeaways:

• Excessive screen time can disrupt your sleep cycle and affect your overall health.
• Lack of sleep can cause health issues like high blood pressure, heart disease, diabetes, obesity, stroke, learning problems, anxiety, and depression.
• Blue light emitted by electronic devices interferes with melatonin production, leading to difficulty falling asleep and reduced sleep duration.
• Minimising screen time and adopting healthy sleep habits can improve sleep quality and overall metabolic health.

Having difficulty falling asleep because of excessive phone or TV usage? Discover effective ways to reduce screen time and improve your sleep quality.

The impact of screen time on sleep quality

Today's society is increasingly spending a great deal of time on electronic devices such as smartphones, tablets, laptops and televisions. Using devices too much, especially before bed, can harm sleep quality and overall health.

Blue light affects melatonin levels, causing poor sleep quality when spending too much time on screens. Melatonin is a hormone that regulates the body's circadian rhythm, also known as the internal clock. It plays a crucial role in promoting healthy sleep patterns and overall wellbeing.

Blue light, emitted by electronic devices, interferes with the natural production of melatonin, leading to disruptions in the sleep-wake cycle. Exposure to blue light at night stops the body from making melatonin, which makes it harder to sleep. This disruption can result in reduced sleep duration and poor sleep quality.

Furthermore, the use of digital devices before bedtime can contribute to sleep latency, the time it takes to fall asleep. Using your phone or watching TV before bed makes it difficult to relax and fall asleep. This delay in falling asleep shortens overall sleep length, which can take a massive toll on your health.

Research has shown that individuals who engage in extensive screen time before bed tend to experience lighter and less restorative sleep. The impact is particularly notable for the two stages of the sleep cycle: non-rapid eye movement (NREM) sleep and rapid eye movement (REM) sleep.

NREM sleep is essential for physical restoration, while REM sleep is crucial for cognitive functioning and memory consolidation. Insufficient amounts of these stages of sleep can lead to daytime drowsiness, cognitive impairment and difficulty with memory retention.

Moreover, the negative effects of screen time on sleep quality extend beyond adults to children and adolescents. Studies have found that children with TVs in their bedrooms often experience difficulties with learning and academic performance. Excessive screen time before bed, such as watching TV or using a smartphone, can negatively impact children's reading and arithmetic abilities. These findings emphasise the need for screen time management for people of all ages.

What's an acceptable screen time?

Numerous studies have examined the impact of screen time on sleep quality. These studies have also revealed the recommended duration for phone usage.

A study published in the Sleep Health Journal looked at the screen time habits of 2,000+ teens. It found that individuals who used their mobile devices less experienced improved sleep. In addition, the study found that adolescents who used their phones for less than one hour per day had a considerably reduced risk of insufficient sleep duration and poor sleep quality compared to those who used their phones for more than two hours per day.

Another study published in The Journal of Pediatrics investigated the screen time habits of preschool-aged children and their impact on sleep. It found that higher screen time, particularly in the evening, led to delayed bedtimes, shorter sleep duration and more nighttime awakenings. Parents should restrict their children's screen time to under an hour daily for better sleep habits.

Additionally, a systematic review and meta-analysis published in JAMA Pediatrics analysed the findings of 20 observational studies involving children and adolescents. It found that using screens for extended periods of time is linked with poorer sleep quality. This includes getting less sleep, having trouble falling asleep and experiencing more disruptions during sleep. The authors recommended that parents reduce their children's screen time, especially before bedtime, to improve sleep quality and overall wellbeing.

While the specific recommendations for acceptable average phone screen time may vary among studies, it is generally advised to limit screen time, especially in the hours leading up to bedtime, to promote optimal sleep quality. Experts recommend limiting daily recreational screen time to one to two hours for both children and adults.

The importance of healthy sleep habits

Maintaining healthy sleep habits leads to better mental, emotional and physical health. Not getting enough sleep can lead to a weak immune system, memory problems, hormone issues, high blood sugar, and weight gain. These things cause many health problems, like high blood pressure, heart disease, diabetes, obesity, stroke, learning difficulties, anxiety and depression.

To improve sleep quality despite screen time, develop good sleep habits and set limits on device use.

Here's how to reduce screen time at night:

1. Set screen time limits

Digital technology has made our lives easier, giving us more information and helping us stay connected with others. However, overuse of digital devices is one of the primary reasons why many people today sleep fewer hours. To manage your screen time effectively:

• Avoid screen time at least one or two hours before bedtime.
• Take all electronic devices out of the room to minimise distractions.
• Use dim lights or blue-light filters to reduce the impact of blue light on melatonin production.
• Establish a relaxing bedtime routine that doesn't involve screens, such as reading a book or practising relaxation techniques.
• Drink a cup of valerian tea, known for its sleep-promoting properties, to help you fall asleep naturally.

2. Create a screen-free bedroom:

Transform your bedroom into a sleep-friendly environment by removing electronic devices from the vicinity. Being out of sight reduces the temptation and potential disruptions they may cause. Reserve your bedroom as a space solely dedicated to rest and relaxation.

To avoid the temptation of late-night scrolling or checking notifications, consider leaving electronic devices outside the bedroom. To make sure you don't miss any calls or messages, keep your phone nearby. However, remember to set it to silent or use the "Do Not Disturb" mode when you sleep.

3. Find alternative activities

Rather than using gadgets for entertainment before bedtime, try the following activities to encourage relaxation and prepare your mind for sleep:

• Engage in a calming hobby, such as drawing, knitting or playing a musical instrument.
• Practise gentle stretching or yoga to relax your body and relieve tension.
• Play relaxing music or a sleep-inducing podcast.
• Write in a journal before sleeping to calm your mind and relieve worries.

4. Adjust lighting conditions:

Minimise the exposure to blue light emitted by electronic devices by using dim lighting in the evening. Consider enabling "night mode" or installing blue light filters on your devices to reduce the impact on melatonin production. Investing in specialised glasses that block blue light when using screens in the evening is also a fantastic idea!

5. Prioritise sleep health

Recognise that sleep is a crucial time for your body to regulate itself. During sleep, your digestive system, hormonal system and immune system work together to keep you healthy. Make sleep a priority by:

• Creating a comfortable sleep environment with a supportive mattress, pillows, and an appropriate room temperature.
• Establishing a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends.
• Engaging in regular physical activity to promote better sleep quality.
• Practising relaxation techniques, such as meditation or deep breathing, to calm your mind before bedtime.
• Minimising caffeine and alcohol consumption, especially in the evening, as they can disrupt sleep patterns.

Remember, improving your sleep health requires dedication and consistency. With determination and the right strategies, you can reduce screen time and improve your overall sleep quality.

In conclusion, excessive screen time can have a detrimental effect on sleep quality, leading to various health issues. By implementing strategies to reduce screen time and prioritise healthy sleep habits, you can enhance your overall metabolic health.

Vively is a metabolic health app that can assist you in developing an ideal sleep pattern. It shows you in real-time how your body reacts to your diet and lifestyle, including your sleep habits. Start your journey towards better sleep and metabolic wellbeing today!