Hi all! I’m back with another article. Today we’re going to address phone use before bed. In reflecting on the prompt responses from last semester, there proved a recurring theme. Many of you commented on a shared bad habit-- mindless scrolling at night. Due to the pandemic, popularization of TikTok, and general relevance of social media, mindless scrolling, especially before bed, is more common than not. (For reference-- I’m writing this article at 12:30 AM because I spent the last hour scrolling on Instagram… sigh).
Although personal experience largely communicates the consequences of sleep deprivation, let’s list a few.
Of course, lack of sleep can cause accidents such as car accidents and work accidents.
Important for pre-health students too is that sleep loss affects cognitive processes that play an essential role in attention, concentration, alertness, reasoning, and problem-solving. In fact, during the night, various sleep cycles serve to “consolidate” memories such that lack of sleep may cause you to forget what you learned and experienced during that day.
From a physical perspective, sleep deprivation can increase the risk of heart disease/attack/failure, irregular heartbeat, high blood pressure, stroke, diabetes, and insomnia.
Quick note: sleep loss can contribute to lower libido, testosterone production, and sex drive!
From a mental health perspective, lack of sleep is associated with depression and anxiety. The most common sleep disorder, insomnia, is positively correlated to depression. In a 2007 study, insomniacs were five times more likely to develop depression. Insomnia and depression are so linked that sleep loss worsens the symptoms of depression, and depression can aggravate insomnia. With that being said, treating sleep problems can help depression, and vice versa.
From an aesthetic perspective, sleep loss ages you. Lack of sleep is associated with sallow skin, puffy eyes, and, long-term, premature aging, fine lines, and dark circles. When one doesn't get enough sleep, the body releases more cortisol, the stress hormone. In large amounts, cortisol can break down skin collagen, the protein that maintains smooth and elastic skin. In addition, growth hormone is released as we sleep. As we age, this hormone helps increase muscle mass, thicken skin, and strengthen bones, ultimately repairing the wear and tear of the day.
Losing sleep can cause weight gain by increasing hunger and appetite peptides. Shortened sleep time decreases leptin, which signals satiety to the brain, and increases ghrelin, which stimulates hunger.
Due to the COVID-19 pandemic, life has gotten a lot more digital. Tiktok is on the rise, work hours are less clearly defined, and there is an endless stream of news. With this lack of organization, many of us are searching for “me” time, or a moment of quiet to unwind. For most of us, that time is right before bed. It is this time that we choose mindless scrolling that does more harm than good, taking a toll on our sleep schedules.
Now that you’re sufficiently freaked out, because I know I definitely am, let’s discuss the ways we can resolve this issue. Dr. Michael Breus, aka “The Sleep Doctor”, promotes a technique called the “Power Down Hour”. You take the hour before bed and split it into three 20-minute segments: 20 minutes for things that need to be done (last-minute procrastination issues), 20 minutes for hygiene, and 20 minutes for relaxation, meditation, prayer, etc. (NOT social media).
Here are some other tips:
If you don’t want to quit cold turkey, set a timer when you start to scroll. Like many of you, I crave that numbing experience of scrolling through TikToks and Instagram. So instead of stopping, set yourself a timer. Allow yourself 20 minutes to do whatever you want, but after that phone OFF, across the room, downstairs, whatever you need to do.
Put your phone in a different room. Buy an alarm clock (yes, a real one), move your phone charger.
Form a new habit. For example, “after I brush my teeth, I plug my phone into its charger in the living room and walk away for the night”.
Set limits on the “screen time” function of your phone. And really listen to them, because I know I usually don’t.
Create a sleep schedule. Our bodies function better when we stick to a consistent bedtime and wake-up time. Try creating a schedule for yourself and stick to it, meaning that when that bedtime comes up, put the phone away.
This week I am really going to try setting myself a timer before bed. Maybe I will even try the “Power Down Hour”. If you want to try this with me, DM @mindfulfuturephysicians on Instagram and let me know how you’re doing or if you have any creative tips!
Peace out fam, Gabs.
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