Is your sleep being sabotaged? Here’s why a digital detox is crucial

In the fast-paced world, many people find their sleep patterns increasingly disrupted by their digital devices. From smartphones to tablets and laptops, the constant buzz of notifications and the lure of screen time can sabotage one's ability to get a good night's sleep. Experts suggest that taking a digital detox - periodically disconnecting from screens and technology - can be crucial for improving sleep quality and overall well-being.

They suggest that many digital devices emit blue light, which is known to interfere with our natural sleep-wake cycle. The blue light mimics daylight, tricking our brains into thinking it's still daytime. This suppresses the production of melatonin, the hormone responsible for regulating sleep. As a result, when we use our devices before bedtime it may make in harder to fall asleep.

Cyber Psychologist Nirali Bhatia told mid-day.com, "There are a couple of factors which have an impact on a person's sleep, particularly when one is engaging in social media platforms before the sleep time. It could induce stress and anxiety. Due to the nature of the content. A feeling of not being good enough, a feeling that everybody in the world is successful except for him/her could put a person under tremendous anxiety and stress. But at the same time it would depend on what kind of content you are watching that again changes the level of stress that you go through or the anxiety that you go through."

She added, "It's a nonstop flow of content, the multimedia content and it may overstimulate a person's brain and put it into a very alert mode. So from that alert mode to go into a relaxed sleep mode requires some time, and that is why your sleep gets delayed. If a person is using too much of social media before bedtime, it may also disturb the rhythmic patterns of one's brain.

The experts say that if a person is lying awake at night, unable to drift off, your screen time might be a contributing factor. Waking up multiple times during bedtime can be a sign that one's sleep environment or habits are disrupted and struggling to get out of bed in the morning can indicate poor quality of sleep, often linked to excessive screen time.

Feeling drowsy or lacking energy during the day can be a sign that your nighttime rest is being compromised, they say.

Krupa Nishar, a Forensic Psychologist told mid-day.com, "The excessive time spent on social media and digital platforms can significantly disrupt sleep patterns, primarily due to the blue light emitted by screens. This light interferes with the brain's natural production of melatonin, the hormone responsible for regulating the sleep-wake cycle, making it difficult to fall asleep and stay asleep. Engaging with digital content right before bed keeps the brain in a state of heightened alertness. This constant stimulation prevents the mind from entering a restful state, leading to poor sleep quality and difficulty achieving deep, restorative sleep."

She said, from a neuropsychological perspective, "the brain's reward system becomes overly activated due to the instant gratification provided by social media, making it harder to disconnect and wind down at night. This can lead to sleep deprivation, which negatively impacts emotional regulation, cognitive function, and overall mental health. Fourthly, chronic sleep deprivation caused by excessive digital use can lead to increased anxiety, depression, and stress, creating a vicious cycle where poor mental health further exacerbates sleep issues and the lack of sufficient sleep also affects the prefrontal cortex, the part of the brain responsible for decision-making and impulse control. This impairment can lead to impulsive behavior and difficulty managing emotions, making individuals more susceptible to the negative effects of digital addiction. Finally, prolonged sleep deprivation can also have a cumulative effect on physical health, weakening the immune system and increasing the risk of long-term health issues such as obesity, heart disease, etc."

Setting boundaries for better sleep and mental well-being
Undertaking a digital detox can be a powerful way to reset your brain and improve mental well-being.

Nirali said, "Digital detox today has become essential because our mobiles are not just for social media and entertainment but also integral to our work life and communication. Keeping phones away is challenging, so we must make an effort to incorporate detox practices. One must create a digital routine by dividing your interaction into productive and entertainment categories, and manage your screen time accordingly. A person can use your phone's built-in screen time apps to track your progress and limit entertainment use. For instance, if you go to bed at 11 p.m., set your apps to lock at 9 p.m. and remain inaccessible for 24 hours."

She further added, "One can also set specific time limits for apps, like allowing Instagram access for only 30 minutes a day, after which it will lock for the next 24 hours and identify screen-free zones in your home and engage in physical activities. Reading used to be a top bedtime activity before the era of mobile phones. If you feel sleepy when you open a book, consider replacing screen time with reading."

Nirali said, "If you share a room, play music on a separate speaker, choose relaxing tunes, and use it to help you fall asleep. Technology makes it accessible but can also be used to take a break. There are apps available for sleep, relaxation, and meditation - use them productively if you need to keep your phone around. The key is being aware that your sleep is disturbed and your screen consumption is high. Awareness and acceptance are crucial for addressing the issue. Digital detox should not be a trend but a necessity to implement effectively."

However, setting clear boundaries around screen time, such as implementing a "no screens" rule an hour before bed, helps the brain recalibrate its natural sleep rhythms. The practice allows the mind to unwind and prepares the body for restful sleep.

A practice some families follow is said to be effective in a way. They can implement a "Digital Sabbath," dedicating one day or evening each week to disconnecting from all digital devices. The time can be used for family bonding, outdoor activities, or simply relaxing, helping to create a balanced relationship with technology.

A digital detox doesn't mean completely abandoning technology; it's about finding a healthy balance. By being mindful of how and when you use digital devices, you can significantly improve your sleep quality and overall well-being.

Krupa added, "Educational institutions can offer workshops on the impact of digital addiction on sleep and mental health. These workshops can teach students about the importance of balancing online and offline activities and provide practical tips for managing screen time. Integrating mindfulness practices into daily routines such as meditation or breathing exercises, can help calm the mind before sleep and support the digital detox process."

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