Screen Smart, Sleep Smart
Many of us share that one nightly ritual in common that we never question, until sleep starts paying the price. That screen time we've grown accustomed to is gradually stealing our rest, focus, and mental clarity, with effects that reach far beyond bedtime.
This month, we uncover how digital habits shape our wellbeing, why blue light matters, and the simple boundaries that can help us sleep better and wake up refreshed.
How excessive screen time impacts sleep and mental health
Excessive screen time can affect sleep and lead to sleep deprivation, which in turn has been linked to depression and a host of other mood disorders. It might also negatively impact working memory, attention, and other cognitive functions. What might seem like an innocuous way to pass the time in fact has a far-reaching impact on health. Studies also indicate that poor sleep quality has been linked to an increased risk of obesity, weight gain, hypertension, metabolic syndrome, diabetes, and glucose intolerance.
The connection between blue light and poor sleep quality
The light emitted by our screens can delay the release of melatonin from the pineal gland of the brain, thereby causing difficulty sleeping and also impacting the natural circadian rhythm of the body. Blue wavelengths, particularly, seem to be the most disruptive at night. As a result, it is our quality of sleep that is compromised.
Signs of digital fatigue and mental overload
Due to the proliferation of digital technology and the constant stream of phone calls, messages, emails, and notifications on a constant basis, our minds might continue to stay alert even when we are not working. This never-ending state of readiness prevents our bodies from fully relaxing. When our brains continue to stay stimulated late into the night, the body struggles to descend into rest mode. As a result, we might wake up feeling fatigued even though we spent a full night in bed.
Having to be reachable at all times also has an impact on stress levels, as the anticipation of messages or notifications keeps our body's stress response constantly active. This in turn can affect patience and energy levels, as well as mood.
Fatigue from constant exposure to digital devices might also limit the body's ability to recharge, repair, and regulate emotions due to the nervous system missing out on regular breaks. This can translate to a difficulty in concentrating and mental fog.
Creating healthier boundaries with devices
While the notion of finding a workaround might seem impossible given the fact that digital technology is such a big part of each aspect of our lives, there are some ways we can reduce screen time. We can begin by setting boundaries for the use of screens outside working hours. Incorporating outdoor time into our daily schedule also might help. And of course, putting our devices away at least an hour before we sleep is a must-do. In fact, keeping our devices out of the bedroom while we sleep is a great way to protect ourselves.
Simple digital detox habits might help reduce the impact of screen time and enable us to better focus and rest. Even small hacks like limiting social media to 30 minutes a day can bring about great improvements in overall health. Taking up artistic or sports-based hobbies like painting or swimming might also help.
In conclusion, better health and better sleep isn't found in another hack or app; it's found in knowing when to log off. Our screens will still be there in the morning, waiting for us. The ultimate "sleep mode" isn't on our phones, it's on us!
Disclaimer: The information provided in this blog is for general information purposes only and does not constitute professional advice. Readers are advised to (i) obtain independent professional advise before making any decisions related to or arising out of this blog article (ii) carefully review their health insurance policy terms and conditions to understand their applicable coverage scope (as some benefits may or may not be applicable to you), limits, and exclusions. Sukoon Insurance PJSC does not make any representation or warranty of any kind in relation to this article/blog post including that any of the data, information, materials on this blog article are accurate, reliable, or complete. Sukoon Insurance PJSC hereby disclaims any and all responsibility or liability of any kind for any direct or indirect damages or losses of any kind caused to you in relation to or arising out of this blog article.