Too Much Screen Time Exposure Can Lead To Serious Sleep Issues Including Insomnia

Screen time is a topic that gets brought up in many different discussions and situations in our world today. There are blue light glasses that can block out the blue light from our screens, studies on the impact that screen time has on children and so much information out there on how all of the technology in our world impacts our minds and bodies. These studies on screen time may seem relatively new, but that is only because of the recent reliance we have all had on our televisions, laptops, tablets, computers and smart phones. The average person spends more time in front of a screen than they do sleeping. But that isn’t the only connection between screen time and sleep.

Some of the more recent studies on the lasting effects of screen time exposure have found that exposure to the blue light from these screens can actually lead to some pretty serious sleep issues. In fact, too much screen time can actually be linked to issues with insomnia. The more you understand about the connection between screen time and sleep, the better equipped you will be to make positive changes to help improve your sleep (and your life) for the better.

The Connection to Screen Time and Insomnia

Keeping your eyes glued to a screen before you head to bed can have some serious ramifications—particularly on your ability to fall asleep. But it can also make it quite difficult to stay asleep as well. There are many people who assume that screen time only makes it difficult for you to “wind down” and fall asleep at the end of the day, but it does so much more.

The more time you spend in front of a screen, especially in the night, there becomes a delay in the body’s ability to release melatonin—which is essential to falling asleep. This is why it can not only be hard to fall asleep but to stay asleep after too much blue light exposure—because the body isn’t making enough of this important hormone.

Disrupts Sleep By Resetting Internal Clock

So, what exactly happens when you have too much screen time? And how does it make sleeping so difficult. All of those screens that you look at every day emit a blue light from them that can really mess with your brain. This blue light can send a signal to your brain letting it know that it is day time (since it’s so bright) and time to be awake. That is find in the morning, but if you are using screens too late at night, it can completely throw off your internal clock, and confuse your body when you try to crawl into bed at night.

Just think about it, if you spend hours right before bed looking at a screen that gives a signal to your brain saying it’s morning and time to be awake—and then you all of a sudden try to close your eyes and go to bed, your body likely isn’t going to respond. Your brain and your body is going to be confused. It is going to be really hard to go to sleep and say asleep.

Too Much Screen Time too few ZZZs

According to some recent studies, the average adult has about 11 hours per day of screen exposure, or 11 hours per day of their body being told it is “day time” and that they need to be awake. The more screen time you have the more it can disrupt your brain’s understanding of the current time of day and whether or not you should be asleep or awake. This much screen time can really have an impact on your eyes and vision and lead to strained vision, headaches, blurry vision and dry eyes. These things can all cause serious pain and make it difficult to sleep at night. This of course is in addition the suppression of the important melatonin hormone that lets your body know it is time to go to sleep.

The more screen time you expose yourself to the more it will mess with your internal clock and the more likely you will develop what is known as “delayed sleep phase syndrome.” Basically, this is when your body keeps readjusting what time it “thinks” it is and pushes back when it “thinks” you should fall asleep—which can be quite late. It can even cause insomnia if your body gets so confused from all of the blue light exposure that it still things it is in the middle of the day and that you should be wide awake and alert.

Simply put, if you aren’t getting enough zzz’s at night, and you don’t know why, there is no easier way to remedy the situation then to turn off the technology or sleep app. A great place to start is to make your bedroom technology free. Don’t let your laptop, phone or a TV in your bedroom. If you need to use these things, then you can go to another room to use them. Your bedroom should only be for sleep and the only piece of technology you keep in there should be an alarm clock. It can seem like a stark change, but it can be a simple one that really helps you get that sleep schedule back on track.

Setting Time Limits

If you are worried that your screen exposure may be linked to your sleep issues—then you may want to consider setting some time limits on your screen time. This can be easier said than done, especially since many people have jobs that rely on their ability to sit in front of a computer screen. This typically means you will need to take screen time out of your leisure activities, and here are a few ways how. Whether you need to set time limits for yourself, or for your child who has too much screen time, limitations are important when it comes to how often you are sitting in front of a screen. Two-four hours max of screen time would be preferred, but isn’t always possible. If you can’t limit your screen time during the day because of work—you should set time limits on how late you have access to screen time.

When you put yourself in front of the blue light from a screen in the evening, it increases your brain’s electrical activity. It can result in racing neurons and prevent your mind (and your body) from calming down and getting into that important peaceful state you need to be in to sleep. Another factor to consider is the reason you may be using your screen at night or more specifically while you are in bed “getting ready” to sleep. If you are physically responding to a text or email on your phone or computer, it is going to cause tension in your body that will lead to stress (even if you don’t feel stressed in the moment). This causes your body to produce a hormone known as cortisol and cortisol is what keeps you awake and prevents you from falling asleep.

Simply put, laying in bed and “checking emails” before bed may be causing you unnecessary stress and a hormonal imbalance that makes it nearly impossible to get to sleep. This is why time limits are important. Try to make sure you don’t have your phone, computer or table with you in bed and try to cut off technology access at least an hour before you are going to sleep. If all else fails why not try a sleep mask to block out the light.

Tips to Help Kids Sleep Well

Too much screen time isn’t just impacting adults—it is also causing some serious issues for kids as well. If you have a child who is struggling with insomnia or has poor sleep habits, and you think that too much screen time may be to blame, then there are several things that you can do to help them get better sleep.

• Limit their “fun” screen time. There are many kids who need to spend a lot of time in front of a computer for school, so you may not be able to cut out as much screen time as you want. But, you can limit their television, computer, phone and video game time at home to just 30 minutes. It may be hard for some kids to adjust, but you will find it likely makes a huge difference on their sleep.

• Get blue light glasses. When kids need to be in front of a screen, they are putting their developing eyes at risk due to blue light exposure. The blue light from these screens is what causes headaches and eye issues and it what throws off your child’s internal clock. While blue light glasses won’t make kids completely immune to the effects of screen time or blue light—they can drastically help lower their blue light exposure and the effects it can have on sleep.

• Set a cut off time for technology.  It is really important for kids (and adults) to have a sleep routine. It has been proven to help you fall asleep faster. A great sleep routine involves doing the same relaxing activities every night to signal to your body that you are ready for bed. This can include reading, taking a bath or listening to music. But it shouldn’t include watching TV or being on a phone or computer. Screen time can actually make you more awake and make it very hard to fall asleep. With this in mind, set  a cut off time for technology that is at least an hour before bedtime to help your child fall asleep faster.

• Put kids on a set sleep schedule. Kids of all ages should be going to sleep at the same time every night and waking up at the same time every morning. Even on the weekends. Sleep schedules are important. And if your child is on a strict sleep schedule, it is much less likely that a little extra blue light exposure will throw off their internal clock and mess with their ability to fall asleep—since their bodies will be so used to getting up and falling asleep at the same time every night.

Keep these tips in mind if you want to help your kid get better sleep in today’s tech-centered world.

Try To Cut Back On Your Screen Time To Enjoy A Great Night’s Sleep

Everyone knows just how important it is that they get enough sleep at night. However, the average American isn’t getting their recommended 8 hours. There are many adults (and kids) who are dealing with sleep deprivation, sleep issues and insomnia. Too much screen time could be a contributing factor. If you are worried about your sleep patterns and feel as though technology may be to blame, then try to cut back on your screen time. You may be surprised to find just how much it helps you get the quality sleep that you have been looking for.

Lisa Czachowski is a professional social blogger and has worked on several online publications including Citrus Sleep. Lisa is an experienced content writer and copyeditor. You will find many of her works throughout CitrusSleep.com that cover a wide array of subjects including sustainability, natural, sleep products, health, fashion and many more. She is passionate about what providing as much information as possible on products you bring in your home and what we wear.

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