An old German proverb goes: "The early bird catches the worm, but the nightingale has much more to tell." However, our modern "nightingales," the social media, tend to keep us awake late into the night, entangling our stories in the endless expanse of the internet. But how does scrolling through vibrant images and seemingly perfect lives at night affect our ability to find restful sleep? Let us delve into the often-overlooked consequences of nighttime social media use together.

What exactly happens to us when we scroll through social media before going to bed? Social media platforms are designed to engage us through constant updates and notifications, much like the pull of a good series that you can't turn off. However, the blue light emitted by smartphones can significantly disrupt the sleep-wake cycle by suppressing the secretion of melatonina hormone that regulates the sleep-wake rhythm. This leads to us feeling awake longer and less drowsy—an effect that is certainly not conducive to restful sleep.

In today's world, it's almost routine to pull out your phone right before bed. Yet research shows that this habit may be much more than a harmless bedtime ritual. Studies have indicated that using social media before bedtime can extend sleep onset latency, meaning that it takes us longer to fall asleep, and our total sleep duration is shortened ^[1]. Comparing ourselves to the seemingly perfect representations on social platforms can also impact our self-esteem and ultimately our sleep quality ^[2]. Sleep is crucial for our well-being, influencing our mood, concentration, and overall performance. Reduced and impaired sleep quality can lead to serious health problems in the long run.

A study with young adults has shown that using electronic devices at bedtime significantly shortens self-reported sleep duration, highlighting the importance of reducing nighttime screen time ^[3]. In another investigation, reading from an iPad compared to a book was shown to reduce subjective drowsiness before sleep and affect the EEGelectroencephalogram dynamics, indicating a delayed onset of deep sleep phases ^[4]. Both studies illustrate the jeopardy posed to our natural sleep rhythm by technology-based activities, while also emphasizing the need for further research on specific interventions.

Here are some simple yet effective recommendations derived from the research mentioned above: turn off all electronic devices at least 60 minutes before going to bed to minimize the harmful effects of blue light ^[3]. An alternative could be to use blue light filter apps that may help reduce the impact of blue light, though their long-term benefits remain debated in the literature ^[5]. Instead, you might use the time before bed for calming activities such as reading a book or meditating to initiate a relaxation mode ^[4]. And last but not least: plan regular offline times by going for walks or engaging in physical activities, which have also been shown to improve sleep ^[6].

The influences of social media on our sleep are real and significantly demonstrable, yet we have the ability to counteract this through conscious actions. By making simple changes to our evening routines and reducing the presence of social media in our bedrooms, we can noticeably improve our well-being. So, why not put down your phone a little earlier tonight and prepare for a more satisfying night?