Doomscrolling thro-ugh Instagram Reels, catching up on that since-long-in-the-queue show on Netflix, or just texting and jumping from one app to the other — all while being tucked in bed for a good night’s sleep — we’ve all been guilty of taking our smartphones to bed. While the activity might feel innocent, if not a reward for toiling hard through the day, its effect is not. Experts and research have consistently put a spotlight on how bad smartphone use is for sleep, and for mental and physical health, in extension to that.
“Using a smartphone before bed can interfere with sleep by stimulating the brain and delaying the onset of sleep,” says consultant psychiatrist Dr Shambhavi Jaiman of Fortis Memorial Research Institute, Gurugram. “Additionally, excessive smartphone use before bedtime can lead to poorer sleep quality and reduced duration,” adds Dr Jyoti Kapoor, founder and director of Manasthali Wellness, a mental health and wellness clinic.
A research, which involved participants reading on either an iPad or a printed book for four hours before bed, found that those who read on an iPad witnessed a fall in melatonin levels. Melatonin is the hormone that controls our sleep-wake cycle. Its level rises during the evening, making one fall asleep. The study also showed that the participants who used an iPad not only took longer to fall asleep but also had less REM sleep throughout the night.
“Smartphones can disrupt sleep by emitting blue light, which interferes with melatonin production,” explains Dr Kapoor.
Blue light is a colour in the light spectrum that is visible to the human eye. It has the shortest wavelength and highest energy, and while the sun is its chief source, digital devices, too, are the sources of it. It suppresses melatonin, and hence, when the sun rises and it’s bright outside, we wake up, and fall asleep as it gets dark.
“Exposure to blue light, emitted by the screens of smartphones, tablets and computers, in the evening tricks the brain into thinking it’s still daytime, making it harder to fall asleep. This disruption can lead to decreased sleep quality and difficulty in maintaining a consistent sleep schedule,” says Dr Kapoor. “In fact, prolonged exposure to blue light may result in chronic sleep deficits, impacting overall health and well-being. Using blue light filters or limiting screen time before bed can help mitigate these effects,” the expert adds.
While experts have repeatedly spoken of the adverse impact of blue light emitted from devices on sleep, a recent research, which was based on a review of 11 studies from across the world, found no evidence that the light from the screens before bed makes it tougher to doze off. It’s because the light emitted isn’t bright enough compared to the sun.
Sounds like good news? Well, there are more layers to this than just blue light.
“Frequent notifications and screen time increase mental stimulation, making it harder to wind down,” explains Dr Kapoor. In fact, doomscrolling can be a major sleep disruptor as you keep on scrolling while the content leaves you wanting for more. This reflects that not just the use of phones, in general, but also the content you view has a major impact on sleep. “Engaging with stimulating content can increase alertness and stress levels, further delaying sleep onset,” says Dr Jaiman.
Hence, watching random cat videos might be less damaging than going on a political rant on Twitter (or X).
Then there are the notifications. You’ll not leave your late night Twitter rant sit, but will wait for those notifications to hit, which further revs you up. In fact, if you allow texts and social media notifications to disturb you at night, then they will. Just remember, when you’re off to bed, ready to give your mind that much-needed rest — the last thing it needs is further stimulation and information.
“Using a smartphone in bed can also condition the brain to associate the device with wakefulness,” explains Dr Kapoor.
Notably, the impact on sleep isn’t restricted to leaving you depleted and cranky the next day but extends much beyond that. “Lack of sleep can lead to mood disorders such as anxiety and depression, impaired cognitive function, and decreased concentration,” highlights Dr Jaiman. Poor sleep has also been associated with stress and brain fog. “On the physical front, it can cause a weakened immune system, increased risk of cardiovascular disease, weight gain and hormonal imbalances,” the expert explains further.
So what is the correct way to go about it, especially since devices are now ubiquitous to modern living? “We generally recommend stopping the use of phones and other electronic devices at least 30 to 60 minutes before bedtime. This helps reduce exposure to blue light and allows the brain to wind down, promoting better sleep quality and more restful sleep,” explains Dr Kapoor.
Having said that, we all know that it is easier said than done, especially since we live in a world where we are dependent on devices for everything from entertainment, communicating and networking, to banking, shopping and working. If you’re finding it hard to break your nighttime phone habit, an option can be to keep your phone far away, preferably in another room. Also, for the notifications to not disturb your rest, put your phone on Do Not Disturb, or Airplane mode. Also, since content matters a lot here, you can choose what you engage in mindfully. So instead of spending time on social media or watching a show or a film on OTT, a better deal would be to listen to a podcast or an audiobook.
Remember that being on the phone at night is more of a habit than a need.
And once you see it in that light and understand you don’t need to scroll, respond to a text, or wait for one, or post, and all of that can wait for the next day, can you bring much impact on your good night’s rest.
SMART USE OF SMARTPHONES
- Try to establish a specific time period to use your smartphones
- Strike a healthy balance between screen time and physical activities
- Be aware of the potential risks of excessive smartphone use
- Monitor the use of smartphones; this will help to a great extent
- Ditch the smartphone at times; participate in family activities, group events
CATCH YOUR PRECIOUS ZZZs
- Establish a night routine. This can involve meditating, stretching, reading or any other activity that calms your nerves and makes you unwind
- Keep room dark, cool and quiet to make environment conducive for sleep
- Limit intake of caffeine and heavy meals closer to bedtime
- Avoid naps, especially in late afternoon or evening, which can impact sleep