The Impact of Social Media on Sleep Quality in Young Adults

The health of young people, both physical and mental, is reliant on a great deal of sleep. Sleep helps the brain consolidate memories, boost the immune system, and repair tissues. Few hours spent in bed can lead to severe ailments such as obesity, diabetes, and depression (Levenson et al., 2016). Young adults often experience sleep issues due to school workload, social activities, and delayed sleep phase syndrome. One thing that has become synonymous with the quality of sleep a teenager has is the number of hours spent on social media. Platforms such as Facebook, Instagram and Snapchat have become an integral part of the lives of young adults (Hruska & Maresova, 2020). Even though these platforms have positive aspects in terms of social connection and information sharing, it is important to account for the dopamine-stimulating effects they have on young people (Xu et al., 2015). For instance, notifications or fear of missing out (FOMO) may keep youth active for long hours, disrupting their regular sleep pattern (Xu et al., 2015). This paper explores the following question: How does social media use impact sleep quality in young adults?

How Social Media Disrupts Sleep in Young Adults

Circadian Rhythm and Blue Light

The biological body clock, or circadian rhythm, is essential for sleep (Levenson et al., 2016). This natural rhythm impacts various body systems (Levenson et al., 2016), such as the sleep-wake cycle, hormone levels and body temperature. Furthermore, sunlight exposure is essential as it puts the rhythm of your body by daylight. Additionally, sun exposure is essential because its light helps reduce the production of melatonin, which causes sleepiness (Levenson et al., 2016), while darkness stimulates the body to produce more melatonin to prepare for sleep.

However, this balance can be upset by blue light from screens such as smartphones and laptops (Levenson et al., 2016). Blue light from screens at night impedes melatonin synthesis, making it difficult to fall asleep and remain asleep (Levenson et al., 2016). Social media is often associated with a lot of screen time just before bed, which could expose teenagers and young people to blue light, hence disrupting their biological clocks.

Fear of Missing Out (FOMO) and Displaced Sleep

Social media apps are made to be fun and encourage frequent interaction. Features such as notifications and constantly updating feeds can make one afraid of missing out (FOMO) – the feeling of anxiety caused by the fear of being left out (Xu et al., 2015). Further, according to Xu et al., 2015, this fear can cause young adults to check their social media even late at night, taking away time otherwise spent sleeping, which is essential for physical and mental health. Therefore, instead of winding down and preparing for sleep, young adults engaged in late-night social media use sacrifice valuable sleep time, potentially leading to sleep deprivation and its negative consequences.

Anxiety-provoking content and Sleep Disruption

Sleep issues among young adults may also result from the content curated by social media platforms (Xu et al., 2015). Social media feeds usually contain images demonstrating the best aspects of other people's lives - travel photography, achievements, and seemingly ideal experiences (Xuan et al., 2015). Encounters with this sort of material may be the leading cause of social comparisons and feelings of unworthiness, which, consequently, trigger anxiety and negative feelings (Xu et al., 2015). These negative feelings can make falling or staying asleep hard, leading to further disruption in sleep quality.

Supporting Evidence from Research

To begin with, Leventon et al. (2016) researched the association between social media exposure and sleep disorders in young people. It was shown that increased social media dependence is closely linked to more reported cases of sleep disturbances. People who spend a longer time on social media sites tend to have worse night quality - difficulty getting into and staying asleep and feeling more tired during the day (Levenson et al., 2016). This result implies that high social media use, particularly among the young ones, poses a direct sleep quality problem.

Similarly, research by Xu et al., 2015, found the effect of social media on sleep in university students. This research used the social media use data and sleep quality reported data from students and established that students who reported high social media use also reported having difficulties in sleeping. However, being active on social media during late hours was one of the main factors causing sleep disruption (Xu et al., 2015). The results illustrate the potential adverse effects of pre-sleep social media engagement, as it may displace invaluable sleep duration essential for optimal cognitive performance and physical well-being.

Another study by Garett et al. (2018) also examined sleep disturbance among university students and its link to social media use. Their research established a positive link between the amount of time media consumers spend on social media, and the poor-quality reported sleep patterns. Teens who extensively used social media were more prone to get symptoms of insomnia, like struggling to sleep and staying asleep (Garett et al.,2018). These results strengthen the connection between using social media and having trouble sleeping for young people.

Potential Solutions and Preventative Strategies

Establishing a Regular Sleep Schedule

Maintaining a stable sleep routine regulates the natural sleep-wake cycle (Garett et al., 2018). This includes sleeping and waking up at similar hours every day, even on weekends (Garett et al., 2018). Regularity is the regulatory agent for melatonin production, a hormone that indicates sleepiness (Garett et al., 2018). Young adults can figure out a healthy sleep goal by trying for 7-9 hours of sleep, as recommended by the National Sleep Foundation (mentioned in Levenson et al., 2016). Keeping a standard sleep routine, even on weekends, is one of the proven ways to raise the standard of sleep quality.

Creating a Relaxing Bedtime Routine

Creating a soothing bedtime ritual could tell the body to slow down, rest, and get ready for sleep (Xu et al., 2015). Such a routine could include activities such as having a warm bath, reading a book, or even mastering relaxation techniques like deep breathing or meditation from time to time (Xu et al., 2015). Another effective practice is the limitation of such activities as television and smartphones for at least an hour before sleep (Xu et al., 2015). The bright light emitted from electronic devices can prevent melatonin secretion and, thus, can cause sleep disturbance (Levenson et al., 2016). A calm night-time ritual will facilitate their relaxation and ensure they sleep soundly.

Utilising Social Media Features and Educational Initiatives

In as much as social media can interfere with sleep, specific platforms offer some functionalities that can be used to develop good sleeping habits. Dark mode settings, which reduce blue light emission, can be activated on smartphones and computers (Levenson et al., 2016). Also, some social media apps have tools to help young people track how much time they spend on the app. As highlighted by Hruska and Maresova (2020), these can help them avoid spending too much time looking at screens right before bedtime.

Conclusion

This study examined how too much use of social media can make it harder for young adults to sleep well. Many research studies show that the more individuals use social media, the more problems they have with falling asleep, staying asleep, and feeling rested when they wake up. Some of the reasons this happens are the blue light coming from screens, using social media late at night rather than going to sleep, and seeing things on social media that make people anxious or worried.