- With Mayo Clinic sleep specialist
Eric J. Olson, M.D.
Staying healthy (12)
- Will an air purifier eliminate cigarette smoke?
- Cellphones and cancer: What's the risk?
- Sitting risks: How harmful is too much sitting?
- see all in Staying healthy
Dental care (7)
- When to brush your teeth
- Whitening toothpaste: Does it whiten teeth?
- Heart disease prevention: Does oral health matter?
- see all in Dental care
Skin care (9)
- Does sunscreen expire?
- Tanning beds: Safer than the sun?
- Hydrated skin: Does drinking water help?
- see all in Skin care
Nail care (4)
- Acrylic nails: Can they harm natural nails?
- Split fingernails: Can they be prevented?
- Nail biting: Does it cause long-term damage?
- see all in Nail care
Eye care (2)
- Choosing sunglasses: Is UV protection important?
- Eye exam: Is a laser retina scan worthwhile?
Sleep (9)
- Sleep and technology: What's the connection?
- How many hours of sleep are enough?
- Sleep aids: Could antihistamines help me sleep?
- see all in Sleep
Mental health (2)
- Passive-aggressive behavior: What are the red flags?
- Stop multitasking and learn how to focus
Healthy at work (4)
- Shift work: Improving daytime sleep
- Sitting risks: How harmful is too much sitting?
- Leg pain after prolonged standing or sitting: A concern?
- see all in Healthy at work
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Question
Sleep and technology: What's the connection?
How does screen time affect sleep?
Answer
from Eric J. Olson, M.D.
A growing number of studies suggest that use of electronic media, such as computers, TVs, mobile phones or video games, especially before bedtime, is tied to later bedtimes and less sleep for children and adults.
There are many possible explanations for this link. People might simply be using time previously spent sleeping to use electronic media. Or use of electronic media might be displacing physical activity, which generally promotes quality sleep. Another possibility is that the increased physiological and mental arousal caused by electronic devices makes it hard for people to fall asleep.
Some researchers believe that exposure to light at night from electronic media sources can interfere with melatonin, a hormone that helps control the natural sleep-wake cycle. It's also possible, however, that people who have trouble falling asleep might tend to use electronic media before falling asleep. Obviously, further research on this topic is needed.
In the meantime, if you're concerned about the impact of electronic media on your sleep, pay attention to good sleep hygiene. For example, maintain a regular sleep schedule and avoid stimulating light and noise — such as from a TV or computer — around bedtime. If you use your phone or tablet in bed, it might help to turn down the brightness and hold the device at least 14 inches (36 centimeters) away from your face to reduce the risk of sleep disruption.
Next questionHow many hours of sleep are enough?
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- Council on communications and media. Children, adolescents, obesity and the media. American Academy of Pediatrics Policy. http://aappolicy.aappublications.org. Accessed Aug. 2, 2013.
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- Are smartphones disrupting your sleep? Mayo Clinic study examines the question. http://www.mayoclinic.org/news2013-rst/7505.html. Accessed Aug. 5, 2013.
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