Do you sleep with your phone? Our smartphones are our alarms, connection to family and friends, and social media. So, if you sleep with your phone, you are among the many. But you might not know just how much time we spend on social media, TikTok, in particular, and how that can affect our sleep.
TikTok users spend a staggering two days scrolling on the app every month. That’s 45 hours spent solely on TikTok (not including other social media apps). And as much as we might love the ever-changing trends that pop up, constantly using the app can directly impact our sleep and make getting full nights of restful sleep harder.
Why TikTok keeps you awake at night
TikTok is particularly disruptive to your sleep, as it can stimulate the release of adrenaline and dopamine. You are more likely to keep scrolling through the app because that feeling keeps you awake. The short-form content, designed specifically for you on your ‘for you page’ also actively contributes to those dopamine hits, keeping you on the app.
Not to mention, the light from your phone and, significantly, the bright lights from the videos suppress the production of melatonin, the hormone required to help you sleep. As this is suppressed, you are less likely to feel tired. This then impacts your circadian rhythm, your 24-hour internal body clock regulated by daylight. As this is affected by the excessive light exposure, you will also struggle to wake in the morning.
TikTok users lose 15 hours of sleep every month
Do you scroll through your phone when you wake up in the morning? Do you do the same at lunch and during the evening? That time can and does add up. It’s estimated that, on average, we spend six hours and 35 minutes on our phones. But that time impacts sleep. One study found that between six to eight hours of screen time reduces time spent asleep by 23 minutes. If we were to look at that over the month, that’s a staggering 15 hours of sleep lost.
The more sleep we lose, the more likely we will suffer from sleep debt. This refers to the amount of sleep we need versus the amount we get. Unfortunately, sleep debt is cumulative. So, if you lose sleep each night, your sleep debt will be higher.
Sleep debt can add up - you can’t actually ‘catch up on sleep’ - and show up in physical and mental symptoms. So, it’s not surprising that people find TikTok raises their anxiety levels. One study discovered that TikTok users get anxious, which could cause them to lose one more hour of sleep each night.
A study by the Sleep Foundation revealed that 12.% of people surveyed get anxious when using TikTok. This could be due to the sheer number of videos users can watch in a short time. However, that anxiety also plays into how well you sleep.
Anxiety and stress can release adrenaline, and the more adrenaline released, the more alert you are and, therefore, unable to sleep. So, if you are watching something that is triggering your anxiety, your body could feel this effect. But these effects can last up to one hour after you experience them. If you get anxious while scrolling through TikTok, you could lose an additional hour of sleep per night.
What should you do if you spend time each night on TikTok?
1. Reduce the number of screens you use at night
If you use multiple screens simultaneously, such as scrolling your phone while watching TV, try to reduce those. Lock your phone if you are watching something on TV or turn off your TV if you are more interested in your phone. Multiple screens can flood your brain with light, keeping you awake. The more light, the more your melatonin production is restricted, and you need that hormone to sleep.
2. Change what you watch at night
If you feel anxious at night, could you trace it back to what you watch on TikTok? If you are watching horror videos, change it up. Opt for comedy videos or another genre to try and reduce the anxiety you feel at night.
3. Switch to ‘night mode’ on your phone and turn the brightness down on your TV
We understand that limiting screen time at night may be difficult. If it is, you should switch to night mode on your phone and turn the brightness down on your TV, as the blue light will keep you up at night. Blue light suppresses the production of melatonin, your sleep hormone, stopping you from sleeping. However, orange and red lights do not have that same effect, whereas night mode reduces the blue light on your phone.
4. Opt for sound, not a picture
Watching a video can stimulate your brain, release cortisol, and alert you. However, you don’t need to attempt to sleep in complete silence; opt for sound. Listen to an audiobook or even sleep noise - such as white noise - to blanket any external sounds and allow your brain to focus on something, particularly if your mind wanders while in silence.
5. Make it hard to reach your phone
If your phone is easy to reach, you are more likely to go on your phone. So, make it difficult. Place it on charge in your bedside drawer or on the other side of the room. If you have to get out of bed, you are less likely to answer any messages or feel the temptation to scroll until it is time to sleep.
For even more tips on how to sleep, check out our expert insights.
