‘Hot tip’ to help you who lack sleep while watching TikTok

Put down your phone two hours before bed and create a regular sleep routine

A study of more than 2,000 people by the American Academy of Sleep Medicine (AASM) found that 93% of Gen Zers were unable to fall asleep after bedtime because of social media use. Generation Z refers to people born between the mid-1990s and early 2000s, and is the ‘digital native’ generation who grew up in a digital environment from an early age.

“Sleep is important for the physical, mental and emotional development of young people, and insufficient rest can affect proper growth and development,” said Dr. can go crazy,” he said. The age range of Generation Z is now between the ages of 10 and 25, and brain development is complete at 25, so lack of sleep can be particularly detrimental to them.

But it’s not just Generation Z who stay awake late. According to an AASM survey introduced on the 13th by the health and medical media ‘Healthline’, 80% of participants said they stayed up late to use social media. Experts say social media use can affect sleep. In particular, TikTok, which overtook Facebook and Google as the world’s most popular web domain in 2021, had a particularly impact on sleep. The habit of scrolling after watching a viral video can be difficult to break.

Social media that instantly satisfies your brain like a slot machine lever
“TikTok works like a slot machine lever that rewards our brains instantly,” said Howard Pratt, South Florida’s head of behavioral health care. A study of more than 1,000 TikTok in 2021 found that popular videos could lead to daytime fatigue among users. Researchers believe that fatigue may be due to cognitive awakenings before bedtime.

“The act of looking for food, in particular, keeps sleep-deprived rats constantly awake,” said Dr. Alex Dimitriu, founder of Dermenlo Park Psychiatry, Sleep Medicine and Brain Food. He said this was evolutionarily significant. Finding food may even be immediately more important than sleep.

Dr. Charissa Chamorro, an expert on anxiety disorders and sleep problems and a New York City clinical psychologist, said, “I’m fascinated by TikTok because the next video I’m watching can be the funniest video I’ve ever seen, and it can get people talking or even enchanting. It could be,” he said. “If you’re tired and stay up late, it’s because your brain is longing for the next glamorous entertainment program,” she said. The benefits of sleep come later, but watching a video posted on TikTok provides an immediate reward.

Moreover, the blue light (blue screen) emitted by mobile devices is not conducive to sleep. A 2014 study found that blue light negatively affected morning alertness, circadian rhythm, and sleep.

Negative Effects of Sleep Deprivation
The Centers for Disease Control and Prevention (CDC) recommends that people aged 13 to 18 should get 8 to 10 hours of sleep each night, and adults aged 18 to 64 should get at least 7 hours of sleep each night.

Sleeping less than the recommended amount of time can negatively affect your physical and mental health, said Dr. Carleara Weiss, a sleep science adviser at Arrowflo Sleep, a company that makes equipment for people with sleep apnea. Sleep deprivation can cause disturbances in hormonal control, body function and immunity, memory and concentration, mood and concentration.

A 2019 survey of medical students in Saudi Arabia found that poor sleep quality was associated with greater psychological distress. A 2021 meta-analysis also found that lack of sleep had a negative impact on mental health. A 2014 policy statement from the American Academy of Pediatrics is the most recent related to adolescent sleep, pointing out that lack of sleep may increase the risk of depression, obesity, and drowsy driving accidents in adolescents and adolescents.

A 2017 study supports these findings. Weiss also said that lack of sleep can lead to cardiovascular disease, type 2 diabetes, dementia and cancer.

How to get a good night’s sleep regardless of TikTok
Experts say it is possible to reduce social media use and improve sleep. Let’s do something like this:

– Set and maintain limits
Dr. Dimitriu suggests setting aside time to quit social media before actually trying to fall asleep. Remind them that if you don’t sleep now, your health can deteriorate to the point where you won’t be able to see the entire Internet or TikTok content for the rest of your life, let alone one night. Dr. Dimitriu suggested “to actively decide to stop social media and focus on other interests”. It also suggests leaving social media an hour or two before bedtime and limiting scrolling time to 30 minutes.

– Observe and record yourself
Everyone reacts to social media differently, so it’s helpful to set personal boundaries. “Pay attention to how you feel before and after you watch social media,” said Dr. Dimitrio. He recommends writing down how you feel before going on social media. Observe what emotions you are avoiding, what you are thinking, etc.
I also suggest making similar notes about your emotions after you come out on social media. “Observe and record whether the experience of social media access made me somewhat happy or anxious, and whether it was easier to fall asleep after watching it.”

Observation can help determine when to use social media and when to stop before bedtime. He also asks you to observe your sleep. The U.S. Centers for Disease Control and Prevention has set the appropriate amount of sleep for each age group, but each person may need a different amount of sleep. “Few people know how good it feels when you get enough sleep,” says Dr. Dimitrio. He recommended that you always check in your sleep time to see how you feel after 7-8 hours. Because that feeling can be a motivator to decide to put down social media and get more sleep.

– Create a routine before bedtime
As a child, your parents may have read you a story or sang a lullaby to you in bed. Weiss says teens and adults can also benefit from these benefits. He recommends “closing all tabs in your brain and allowing time to relax and unwind”.

Dimitrio told me to do something else instead of social media. “It’s good for sleep because it’s less fun to read books offline,” he says. Also, the book does not emit a blue light.

Dr. Weiss said meditation is a way to help you relax and get a good night’s sleep. A 2018 study found that meditation aids sleep.

– Stay consistent
Once you figure out how much sleep you need, it’s time to do some simple calculations. Sayhas recommends that first, “set a time to get up to go to school and work, and then set a bedtime based on that.” And he said, “Aim for going to bed and waking up within an hour based on a set schedule.” That way, your body will get used to waking up and going to bed at the same time every day, and when it’s time to go to bed, you will naturally become drowsy and fall asleep easier. And ideally stick to this schedule even on weekends.

If you decide to sleep 8 hours a day and you don’t log on to social media two hours ago, you’re out of access for 10 full hours, or 600 minutes. Dr. Weiss said the only person counting it was himself. It’s tempting to wake up in the morning and see what you’ve missed on TikTok first, but Weiss suggests resisting this temptation. Fear of missing out increases anxiety and reliance on social media. Weiss recommends that “before you get up and go on social media or even answer a phone call, brush your teeth first, exercise or meditate.”

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