The Impact of Sleep and Screen Time on Mental Wellness
The Impact of Sleep and Screen Time on Mental WEllness
Discussing the importance of quality sleep and its effects on mental health, along with sleep hygiene tips.
Modern technological advances have had wonderful, and sometimes unintended, impacts on our functioning as human beings. While electricity lets us function in light rooms despite night-time darkness surrounding, televisions, computers, and smart-phones light up our evening recreation and accompany us even to our bedrooms. Our ancestors would balk at what we can accomplish with these advances. Yet, these same advantages pose new challenges to our bodies that have only increased in the last century, including the difficulty of obtaining restful sleep. At Slate Therapy, we have seen the impact screen time can have on quality sleep, and we care about helping individuals combat these negative effects.
Sleep and Mental Health: The Science Behind the Zzzs
Quality sleep is a cornerstone of mental wellness. Research suggests that sleep plays a pivotal role in cognitive function, emotional regulation, and overall mental health. One such mechanism for this impact includes the link between sleep and neurological restoration. When we sleep, the brain undergoes crucial processes of restoration, including memory consolidation and emotional processing. A lack of quality sleep can impede these functions, thereby impacting mood and cognitive performance. Sleep also influences the balance of hormones responsible for stress and emotional regulation. Disruptions in sleep patterns can lead to an imbalance in cortisol and serotonin levels, contributing to heightened stress responses and feelings of activation.
The Problem with Screens
Screens can be engaging, fun, and connecting, and these reinforcing effects can make it difficult to power-down our devices. Yet, it is important for us to be aware of the cost of our screentime on our well-being. In addition to excessive screen time being linked to eye strain, anxiety, depression, neck/back problems, and difficulties in work or school, screen time is also associated with poor quality sleep and insomnia. This is likely due, at least in part, to the exposure to blue light which can interfere with the body's natural circadian rhythm. Light communicates to our bodies that it is time to be awake, so it makes sense that holding a light-source a few inches from our faces immediately before trying to rest could send mixed signals to our bodies. (Sorry, Body, the cat videos were calling!)
However, the negative impacts of screentime before bed go beyond the physiological. We’ve all been there: You watch an exciting movie right before bed, and it feels like your body can’t seem to wind down when you close your eyes. You check your email before bed and get an anxiety-inducing message that your mind can’t seem to let go of when your head hits the pillow. Or maybe, it’s the endless “doom scroll” on social media right before bed that you can’t seem to stop. If you relate to any of these conundrums, it might be time to consider making some changes to how you engage with screens before bed.
Sleep Hygiene Tips for Enhanced Mental Wellness
You shower, you brush your teeth, and you have flossed at some point in the last week (OK, maybe in the last month). But what have you done to support your sleep hygiene? Take a look at the ideas below for improving your relationship with sleep to support your wellness routine.
Establish a Consistent Sleep Schedule: Going to bed and waking up at the same time each day helps regulate the body's internal clock, promoting better sleep quality. Even though you might be tempted to try to “catch up” on sleep on the weekends, this can make it challenging to keep your routine and fall asleep when you’re hoping to.
Create a Relaxing Bedtime Routine: Engage in calming activities before bedtime, such as reading a book, journaling, or taking a warm bath. Sometimes, people find it helpful to have a “cue” that signals it’s time to go to bed (e.g., a lavender lotion that you only put on your hands before it’s time for bed). Find something that works for you!
Limit Screen Time Before Bed: Reduce exposure to screens at least an hour before bedtime to allow the body to naturally wind down. Consider using blue light filters on devices in the evening. Some people choose to charge their devices in a room that is not their bedroom, even if that means investing in an alarm clock that isn’t their smartphone.
Optimize Sleep Environment: Create a comfortable and dark sleep environment. If you have the resources to do so, invest in a quality mattress and pillow, consider using blackout curtains, and make sure your bedroom is not too warm at night.
Mindful Breathing for Relaxation: Incorporate mindfulness and deep-breathing exercises into your bedtime routine to relax the mind and body.
Slate Therapy's Sleep Wellness Perspective
At Slate Therapy, we recognize the integral link between quality sleep and mental wellness. Our therapists work with individuals to explore personalized strategies for improving sleep hygiene, fostering a holistic approach to emotional well-being. We hope these tools are helpful to you in supporting a more restful night’s sleep.