Can screens help with falling asleep?

The impact of screens on sleep is an ongoing topic of debate. Traditionally, it has been believed that using screens before bed harms sleep due to the blue light emitted, which can inhibit the production of melatonin, the sleep hormone. However, these principles seem almost impossible to reconcile with today's reality. Recent research suggests that, in certain specific situations, screen use can actually have positive effects on sleep.

Moderate Passive Activity: Good for Falling Asleep?

A recent study published in the Journal of Sleep Research found that certain types of media use before bed can improve sleep quality. For example, watching a TV series or listening to a podcast before sleep can act as a passive and calming activity, promoting better overall sleep duration. However, this beneficial effect depends on the duration of use and the absence of multitasking, such as texting or browsing social media at the same time.

Multitasking and Prolonged Screen Use: Best to Avoid

On the other hand, prolonged screen use, especially for interactive activities like video games or social media browsing, can lead to a later bedtime and a reduction in deep sleep. A study conducted by the National Institutes of Health showed that children and teenagers are particularly vulnerable to the negative effects of screens due to their brain development and increased social pressures, such as the fear of missing out (FOMO).

Recommendations for Maintaining Good Sleep Quality

Experts recommend moderate and targeted use of screens before bed. Watching a TV show or listening to music for a short period can be beneficial, as long as the activity is not prolonged and does not involve overly stimulating or stressful content. To further improve sleep quality, it is advised to combine this approach with other relaxation techniques, such as muscle relaxation exercises or meditation.

While screen use before bed can be detrimental under certain conditions, moderate and targeted use of soothing content can actually improve some aspects of sleep. However, it is crucial to remain mindful of the types of content consumed and the duration of use to maximize benefits and minimize negative effects.

 

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