The Sleep & Health Podcast
Ep. 4 Are you a Digital Junkie?
In this episode we look at the impact of scrolling on our sleep, our mental health and how we can implement effective strategies to get off the phones!
- Introduction of the concept of dopamine and addiction and its role in keeping individuals glued to their devices.
- Focus on the impact of technology, specifically smartphones, on sleep, and other impacts as well -adults & children!
- Effective strategies to manage your phones.
Addiction
There has been an explosion in addictive behaviours in recent years, an epidemic of behavioural addictions and this is having a broad and damaging effect on our health and relationships.
Scientists use dopamine to measure “the addictive potential of any experience,” The higher the dopamine release, the more addictive the thing.
Healthy sources – cold water dips, exercise, healthy food, sleep, meditation, hitting personal goals, personal development, sex.
Unhealthy Sources – online shopping, drugs, gambling, sugar & processed foods, sex
What type of damage is it doing apart from time? What about the research?
· That means we’re constantly living in our limbic brain, which processes emotions, rather than in our pre-frontal cortex, which deals with future planning and problem-solving and is important for personality development.
What that means is that we are losing our capacity to delay gratification, solve problems and we are losing our ability to deal with frustration and pain in its many different forms.”
Child/ Teenage Research
1. Association between screen time and lower psychological well-being among children & adolescents.2018 -San Diego State University
2. The relationship between internet gaming disorder & psychotic experiences: cyberbullying & insomnia. 2022- 850 students.
3. Media & Technology use predicts ill-health among children. 2014 Computers in Human Behaviour. California State University
4. Association between screen time trajectory and early Childhood development in Children. 2022. JAMA Paediatrics.
5-step Digital Management Strategy
1. Defining Boundaries -that means having a cut-off point – you have to set an alarm, decide on a time to get off social media. How long before bed? That depends on you, it could be 2 hours, or it could be 1 hour -it depends on how quickly you can wind yourself down. Set the alarm. I call this the reverse snooze button.
2. Mindful use -make sure you are being intentional about how you spend your time online. Maybe -limit mindless scrolling on social media or binge-watching videos, and instead focus on activities that add value to your life.
3. Digital Sabbaticals: Consider taking periodic breaks from digital devices, such as a weekend retreat or a longer vacation where you disconnect completely. Use this time to recharge, reflect, and engage in activities that nourish your mind and body.
4. Bedroom Activity – You can listen to anything you want in the bedroom but no scrolling. That means a podcast, music, relaxing sounds that will help you fall asleep.
5. Practice Patience -lead by example in the family. It will take time, so you can gradually shorten the time and make any necessary adjustments -this will take time to retrain your brain.
In this episode we look at the impact of scrolling on our sleep, our mental health and how we can implement effective strategies to get off the phones!
- Introduction of the concept of dopamine and addiction and its role in keeping individuals glued to their devices.
- Focus on the impact of technology, specifically smartphones, on sleep, and other impacts as well -adults & children!
- Effective strategies to manage your phones.
Addiction
There has been an explosion in addictive behaviours in recent years, an epidemic of behavioural addictions and this is having a broad and damaging effect on our health and relationships.
Scientists use dopamine to measure “the addictive potential of any experience,” The higher the dopamine release, the more addictive the thing.
Healthy sources – cold water dips, exercise, healthy food, sleep, meditation, hitting personal goals, personal development, sex.
Unhealthy Sources – online shopping, drugs, gambling, sugar & processed foods, sex
What type of damage is it doing apart from time? What about the research?
· That means we’re constantly living in our limbic brain, which processes emotions, rather than in our pre-frontal cortex, which deals with future planning and problem-solving and is important for personality development.
What that means is that we are losing our capacity to delay gratification, solve problems and we are losing our ability to deal with frustration and pain in its many different forms.”
Child/ Teenage Research
1. Association between screen time and lower psychological well-being among children & adolescents.2018 -San Diego State University
2. The relationship between internet gaming disorder & psychotic experiences: cyberbullying & insomnia. 2022- 850 students.
3. Media & Technology use predicts ill-health among children. 2014 Computers in Human Behaviour. California State University
4. Association between screen time trajectory and early Childhood development in Children. 2022. JAMA Paediatrics.
5-step Digital Management Strategy
1. Defining Boundaries -that means having a cut-off point – you have to set an alarm, decide on a time to get off social media. How long before bed? That depends on you, it could be 2 hours, or it could be 1 hour -it depends on how quickly you can wind yourself down. Set the alarm. I call this the reverse snooze button.
2. Mindful use -make sure you are being intentional about how you spend your time online. Maybe -limit mindless scrolling on social media or binge-watching videos, and instead focus on activities that add value to your life.
3. Digital Sabbaticals: Consider taking periodic breaks from digital devices, such as a weekend retreat or a longer vacation where you disconnect completely. Use this time to recharge, reflect, and engage in activities that nourish your mind and body.
4. Bedroom Activity – You can listen to anything you want in the bedroom but no scrolling. That means a podcast, music, relaxing sounds that will help you fall asleep.
5. Practice Patience -lead by example in the family. It will take time, so you can gradually shorten the time and make any necessary adjustments -this will take time to retrain your brain.