We give same advice on Sleep hygiene to everyone without understanding individual differences. One such advice of good sleep hygiene was not to use devices before sleep and to keep TV out of the bedroom. The main idea behind this advice was that blue light emitted from the devices will disturb the sleep.

Recently the concept of light or arousals affecting sleep with use of devices before sleep has been challenged. A recent review article has provided evidence against this concept and suggested new theories for interaction between technology use and Sleep(https://doi.org/10.1016/j.smrv.2024.101933).

Below is the summary of main findings and suggestions from this article.

The article explores the complex relationship between technology use and sleep, proposing a bidirectional model. Key points include:

  1. Mechanisms of Impact: Traditional models suggest technology impacts sleep through bright light exposure, arousal, nighttime disruptions, and sleep displacement. However, these effects are shown to be minor in experimental studies.
  2. Reverse Effects: The article introduces new mechanisms where sleep problems can lead to increased technology use, either as a “time filler” or for emotional regulation during the sleep-onset process.
  3. Moderating Factors: Individual vulnerabilities (e.g., risk-taking, bedtime procrastination) and protective factors (e.g., parental technology rules, self-control) influence the relationship between technology and sleep.
  4. Recommendations: Emphasis is placed on harm minimization rather than strict restrictions. Public health messages should move away from focusing solely on light and arousal effects and address broader behavioral patterns.
  5. Future Research Directions: Calls for experimental, longitudinal, and ecological momentary assessment studies to explore both causal and moderating factors in diverse populations.

The article evaluates the effects of nighttime light exposure on sleep through the “bright light hypothesis,” which suggests that light disrupts sleep primarily by suppressing melatonin and altering circadian timing. Key findings include:

  1. Melatonin Suppression: Studies confirm that bright screens suppress melatonin release, particularly when exposure exceeds 1-2 hours. Short-wavelength (blue) light is especially impactful
  2. Sleep Latency and Circadian Delay: Exposure to bright screens can cause slight delays in sleep onset latency (3-10 minutes) and significantly delay circadian markers like dim light melatonin onset (DLMO) by up to 90 minutes in some cases
  3. Minimal Sleep Impact: Despite the above, many studies report only minor extensions in sleep latency (e.g., ~3 minutes in some cases). These effects are often mitigated by short-duration exposure or conditions mimicking real-life scenarios (e.g., prior exposure to natural light)
  4. Blue Light Mitigation: Interventions like blue-light-blocking glasses or apps (e.g., f.lux) reduce melatonin suppression and subjective alertness but have inconsistent effects on sleep latency
  5. Public Perceptions vs. Evidence: Popular narratives overstate the role of bright light, while evidence suggests its impact on sleep is limited under real-world conditions

The evidence on the impact of arousal due to technology use before bed and its effect on sleep, as presented in the article, can be summarized as follows:

  1. Arousal Hypothesis:
    • The hypothesis suggests that consuming stimulating media content before bed can elevate cognitive or physiological arousal, leading to increased sleep onset latency (SOL)
  2. Small Effects on Sleep:
    • Studies examining arousal mechanisms (e.g., heart rate variability, EEG activity) consistently show minimal extensions in SOL, generally less than 10 minutes. This is similar to findings on the effects of bright light
    • Both the type of device and the nature of the content (e.g., violent video games vs. non-violent content) show limited impact on extending SOL
  3. Inconsistent Findings:
    • Unlike the more robust evidence for the effects of bright light, research on arousal-related mechanisms lacks consistency. However, most studies conclude the effects on sleep are minor under typical pre-sleep conditions
  4. Content Considerations:
    • The type of media content is important. Violent or engaging content might have a more pronounced arousal effect, but this depends on individual factors like prior gaming experience or personal sensitivity to content

The article argues for a nuanced view of technology’s arousal effects, emphasizing that while stimulating content might slightly delay sleep, the impact is often overstated. Let me know if you’d like more detailed insights into specific studies or mechanisms!

The article identifies several moderating factors that influence the relationship between technology use and sleep. These factors can either exacerbate or mitigate the impact of technology on sleep quality and duration. Here is a summary:

Risk Factors

  1. Individual Vulnerabilities:
    • Risk-Taking Behavior: Young people with a high propensity for risk are more likely to delay bedtime due to engaging activities like video games or social media.
    • Bedtime Procrastination: A tendency to delay going to bed without external reasons correlates with later sleep onset and shorter sleep duration.
    • Fear of Missing Out (FoMO): Social pressures to stay connected can lead to delayed bedtimes and disrupted sleep.
  2. Emotional State:
    • Negative emotions or stress may drive individuals to use technology as a coping mechanism, which can disrupt sleep cycles.
  3. Content-Specific Factors:
    • Engaging or stimulating media content (e.g., violent video games, suspenseful TV shows) may increase arousal, though effects are generally modest.
  4. Flow State:
    • Highly immersive activities, such as gaming, can lead to time distortions, resulting in delayed bedtimes.

Protective Factors

  1. Self-Control:
    • High self-control helps individuals regulate their screen time, reducing technology’s impact on bedtime and sleep quality.
  2. Parental Rules:
    • Parental enforcement of device curfews and bedtime routines is associated with earlier bedtimes and longer sleep durations in adolescents.
  3. Technology Design and Settings:
    • Features like blue-light filters, bedtime reminders, and app usage limits can help minimize disruptions to sleep.

Social and Environmental Factors

  1. Technology Use Norms:
    • Peer and family norms around nighttime technology use can influence individual behavior.
    • A lack of rules or norms may increase the likelihood of bedtime delays and disrupted sleep.
  2. Device Characteristics:
    • Some devices and apps are designed to maximize engagement (e.g., autoplay, notifications), increasing the risk of prolonged usage.

The article provides several recommendations for managing the relationship between technology use and sleep. Key recommendations include:

General Recommendations:

  • Harm Minimization Approach: Instead of restricting technology entirely, focus on reducing its negative impacts. Examples include using less engaging activities like TV watching and avoiding stimulating apps before bedtime.
  • Technology Rules: Establishing rules, such as setting device curfews, using flight mode, or limiting internet access at night, can help reduce disruptions and bedtime delays.

Tailored Strategies:

  • Individual Vulnerabilities:
    • Recognize that some individuals, such as those with low self-control or high bedtime procrastination, are more prone to negative effects. Encourage strategies like creating screen-free zones or using alarms to manage time effectively.
    • Address socio-emotional pressures like fear of missing out (FoMO) through education and mindfulness practices.
  • Use Technology Wisely:
    • Leverage technology as a tool for relaxation, like apps for guided meditation or soothing content.
    • Avoid bright or interactive screens close to bedtime to minimize arousal and light exposure.

Family-Centered Recommendations:

  • Parental Rules:
    • Encourage parents to set and enforce rules for evening technology use, such as turning off devices an hour before bedtime or ensuring devices are kept out of bedrooms.
    • Focus on fostering compliance through consistent routines and engagement with children about sleep health.

Public Health Messaging:

  • Update messages to reflect current evidence, moving away from overemphasizing bright light and arousal effects.
  • Advocate for balanced advice that acknowledges technology’s potential role in relaxation and emotional regulation for some individuals.
  • Promote educational campaigns to raise awareness about practical harm minimization strategies.

Research-Oriented Recommendations:

  • Conduct more studies on sleep displacement and nighttime disruptions as primary mechanisms.
  • Explore individual differences to develop targeted interventions.
  • Focus on younger children and adults, populations currently underrepresented in research.

The overarching message is to adopt flexible, evidence-based strategies that account for individual and contextual differences rather than imposing blanket restrictions.

Conclusions

The article underscores that individual differences and contextual factors play a significant role in how technology use impacts sleep. Tailored interventions, such as fostering self-control, setting device rules, and promoting awareness of technology’s impact, are crucial to mitigating risks while acknowledging that “one size does not fit all.”