{"id":28606,"date":"2016-06-21T06:00:26","date_gmt":"2016-06-21T06:00:26","guid":{"rendered":"https:\/\/restonic.com\/sin-categorizar\/sleep-study-social-media-18923"},"modified":"2016-06-21T06:00:26","modified_gmt":"2016-06-21T06:00:26","slug":"sleep-study-social-media-18923","status":"publish","type":"post","link":"https:\/\/restonic.com\/es\/blog-es\/sleep-study-social-media-18923","title":{"rendered":"Why You Need to Stop Surfing Social Media Before Bed"},"content":{"rendered":"<h2 class=\"alignleft\">The worrisome link between sleep deprivation &amp; social media<\/h2>\n<p>A decade ago, only college kids and geeks hung out on Facebook. Today, social media is as mainstream as <a href=\"https:\/\/restonic.com\/es\/blog-es\/reasons-ditch-netflix-sleep-2465?lang=es\">Netflix,<\/a> drawing us in with equal amounts of information and entertainment \u2013 through a multitude of digital channels and devices. And we love how it helps us stay in touch with friends and family and current events \u2013 not to mention all the procrastination opportunities.<\/p>\n<p>Ever wondered how all that tweeting, facebooking and instagraming is affecting your sleep? According to recently released research, your sleep may be the sacrificial lamb of social media.<\/p>\n<h2 class=\"no-clear\">Sleep deprivation &amp; your digital life<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-11523\" src=\"https:\/\/restonic.com\/wp-content\/uploads\/2016\/06\/social-media-jet-lag.jpg\" alt=\"social media jet lag\" width=\"350\" height=\"525\" srcset=\"https:\/\/restonic.com\/wp-content\/uploads\/2016\/06\/social-media-jet-lag.jpg 638w, https:\/\/restonic.com\/wp-content\/uploads\/2016\/06\/social-media-jet-lag-200x300.jpg 200w, https:\/\/restonic.com\/wp-content\/uploads\/2016\/06\/social-media-jet-lag-467x700.jpg 467w, https:\/\/restonic.com\/wp-content\/uploads\/2016\/06\/social-media-jet-lag-267x400.jpg 267w, https:\/\/restonic.com\/wp-content\/uploads\/2016\/06\/social-media-jet-lag-600x900.jpg 600w, https:\/\/restonic.com\/wp-content\/uploads\/2016\/06\/social-media-jet-lag-150x225.jpg 150w\" sizes=\"auto, (max-width: 350px) 100vw, 350px\" \/>In early 2016, researchers at the <a href=\"http:\/\/onlinelibrary.wiley.com\/doi\/10.1002\/da.22466\/abstract\" target=\"_blank\" rel=\"noopener noreferrer\">University of Pittsburgh<\/a>\u00a0released a sleep study about the social media habits of almost 2,000 people (age 19-32) on the link between their online habits and sleep health. The analysis of social media habits involved both frequency and volume.<\/p>\n<ul>\n<li><strong>Social media volume<\/strong> is defined as the amount of time spent daily on social sites, such as Facebook<\/li>\n<li><strong>Social media frequency<\/strong> is a measure of the number of daily visits to social sites. Information on sleep habits, preferences and experiences were patient-reported.<\/li>\n<li><strong>Sleep deprivation<\/strong> is defined as lack of sleep. Acute or short term <a href=\"https:\/\/restonic.com\/es\/blog-es\/7-surprising-side-effects-sleep-deprivation?lang=es\">sleep deprivation<\/a> can be as short as one night of sleeplessness caused by caused by a stressful situation like a job loss, death or hormone fluctuations. Chronic sleep deprivation that lasts for years can put you at risk for serious health issues.<\/li>\n<\/ul>\n<p>Not surprisingly, they found heavy digital users reported more sleeping problems than their less-digitally-connected<br \/>\ncounterparts. Because sleep data was self-reported, researchers can report a strong connection between social media use and lack of sleep \u2013 but they can\u2019t say it\u2019s a cause.<\/p>\n<p>Not to be Captain Obvious, but teens and college-age adults who kept their phones near their beds were more likely to check social media throughout the night. What\u2019s interesting though is that these sleep-deprived-teens were more likely to use medication to combat daytime tiredness. Another 2016 study (by the same researchers) found an alarming link between <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26783723\" target=\"_blank\" rel=\"noopener noreferrer\">social media use and depression<\/a>.\u00a0A similar 2015 study found a disturbing correlation between <a href=\"http:\/\/www.gla.ac.uk\/news\/headline_419871_en.html\" target=\"_blank\" rel=\"noopener noreferrer\">social media use, sleep-deprivation<\/a> and low self-esteem, which can lead to anxiety and depression.<\/p>\n<h2>Sleep deprivation &amp; depression<\/h2>\n<p>Doctors have long understood that depression and sleep can dramatically impact each other. People who suffer from depression very often struggle with sleep and people with sleep problems are at a higher risk for depression. Adding social media to this equation makes the health impacts even more dangerous.<\/p>\n<h2>Sleep deprivation, social media &amp; setting boundaries<\/h2>\n<p>With digital media at our fingertips 24\/7, it\u2019s easy to understand how establishing and maintaining boundaries can feel impossible. And social media isn\u2019t the root of all evil but it\u2019s clear overuse \u2013 especially during our sleeping hours \u2013 can be dangerous.<\/p>\n<p>Balance is possible with a little planning.<\/p>\n<p>If you need to have your <a href=\"https:\/\/restonic.com\/es\/blog-es\/electronics-bed-affects-sleep-9682?lang=es\">electronics in bed<\/a> with you, turn your mobile phone on sleep mode before bed and adjust your settings so only high priority calls will ring through \u2013 otherwise the device will remain silent for the duration of the night. If you don\u2019t need your device bedside throughout the night, follow these tips for better social media and sleep balance.<\/p>\n<h3>Tips to help you get ready for bed<\/h3>\n<ul>\n<li><strong>Create a family charging station<\/strong> for all mobile devices throughout the night in a common room in the home \u2013 kitchen, family room, etc.<\/li>\n<li><strong>Turn off all screens an hour before bed<\/strong> to give your eyes a break from the <a href=\"https:\/\/restonic.com\/es\/blog-es\/light-sleep-technology?lang=es\">blue light<\/a> and prepare your mind for sleep. Yes, this includes your TV and iPad.<\/li>\n<li><strong>Use a real alarm clock<\/strong> instead of your phone if you can\u2019t keep your fingers from checking your phone throughout the night.<\/li>\n<\/ul>\n<h3>Tips to avoid using your phone at night<\/h3>\n<ul>\n<li><strong>Use a nightlight<\/strong> so there\u2019s no need to turn on a light.<\/li>\n<li><strong>Resist the urge to check social media<\/strong>. Use the restroom or read a book instead to help get yourself back to sleep.<\/li>\n<li><strong>Read a real book<\/strong> \u2013 the kind made with paper \u2013 instead of your kindle or tablet.<\/li>\n<\/ul>\n<p>Need some help to get better sleep? We\u2019ve found some <a href=\"https:\/\/restonic.com\/es\/blog-es\/seven-best-sleep-apps-4562?lang=es\">iPhone &amp; Android apps<\/a> and <a href=\"https:\/\/restonic.com\/es\/blog-es\/6-relaxing-videos-help-you-sleep-9852?lang=es\">6 relaxing videos<\/a> to help you fall asleep faster and sleep better. Hopefully by following these few tips, you\u2019ll be able to catch better quality zzz\u2019s and wake up feeling well-rested and ready for your day.<\/p>\n<p>https:\/\/youtu.be\/KVrcNo6-Dlk<\/p>\n","protected":false},"excerpt":{"rendered":"<p>How does social media affect sleep? According to this sleep study, you may need to turn your phone off at night to help you sleep better!<\/p>\n","protected":false},"author":4,"featured_media":23552,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[5625,5622],"tags":[5631,5632,5633],"class_list":["post-28606","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-better-sleep-es","category-blog-es","tag-sleep-deprivation-es","tag-sleep-health-es","tag-why-cant-i-sleep-es"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.4 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Why You Need to Stop Surfing Social Media Before Bed - Restonic<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/restonic.com\/es\/blog-es\/sleep-study-social-media-18923\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Why You Need to Stop Surfing Social Media Before Bed\" \/>\n<meta property=\"og:description\" content=\"How does social media affect sleep? 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