How screens actually affect your sleep
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- čas přidán 19. 05. 2024
- It’s about more than just the blue light.
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We’ve all heard that using our phones before bed is bad for us, but do we actually know why?
One of the most commonly cited reasons is that our phone’s blue light is disrupting our ability to fall asleep. And study after study has shown that just changing the color of light, or turning on night mode or night shift, isn’t enough to counteract the effects of our screens. The truth is that color temperature is just one aspect of how our phone light is stimulating our brains. Sleep science suggests that the key to getting good rest is much more complex.
So if using night shift on our phones is not the only solution, and we know we’re likely going to keep scrolling before bed, is there a better way to use our phones at night...without disrupting our sleep?
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Sources and further reading:
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/33867...
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not me watching this while IN BED
Same lol
same,
Same lol
not me cringing on a “not me” comment
me watching this at 3 AM😅
bold of you to assume that I feel alert and awake in the morning, Vox
I honestly don't think I _ever_ feel alert and awake in the morning.
The best thing to do is get sunlight after you wake up, literally either go outside or go next to a window for 5min. Science-backed and makes a huge difference
A moment silence for those already at work before the sun is up
I feel alert in the evening, when I'm in my home, in front of my computer. I feel like I can do anything on my table.
I always find Dark Mode more useful than Night Shift.
I'm glad most smartphone nowadays have built-in Dark Mode or Night Mode features... and all my social media are all in Dark Mode including CZcams & Reddit... even got my Windows 11 all black design
I like both
its not darkmode or nightshift lol. Night shift decreases blue light...
@@imsharkss darkmode reduces the overall brightness of the screen which is also a factor as explained in the video
@@imsharkss Dark mode in oled/amoled screens can totally turn off black pixels, so it really helps.
I used to educate people on good sleep habits (sleep hygiene). My number one advice to help you sleep at night? Don't do ANYTHING in your bed unless it's sleeping. If your body believes every time you lay in bed that the ONLY thing that's about to happen is sleep, it'll learn pretty quick. In my opinion, that's the real issue with using your phone before bed. The fact that you're training your body that "bed time" is actually "2-hours-of-screen-time-before-bed time".
What are your other tips?
How about laying in bed during the day or evening to do some work or watching an episode before bed?
@@chamelion2879 Any activity in your bed other than sleeping will diminish the connection your mind has with your bed and sleep. It's not like it's impossible to sleep well if you do a million things in bed, just that that's what I would say is the best advice I have. Specifically "do not lay in your bed unless you are going to sleep".
nah i watch peaceful videos like people building in nature or a pocket watch repair.
best nights sleep of my life they're so relaxing.
Yeah, I thought I had untreatable sleep-onset insomnia, and it was just bad sleep hygeine/conditioning. I stopped using my phone and reading in bed, and I fall asleep so fast now. Really bonkers how well that worked.
Been watching tons of these kinds of videos, but you actually brought something new to the table. Phone time (20 minutes ok), level of nights, phone distance, and changing the amount of morning light. Thank you.
A big factor that negatively affects your sleep because of your phone is mental stimulation. The small novel hits of dopamine prevents your body from properly resting. Some people won't have an issue, but some people can hit the pillow tired but can stay up scrolling for hours. Other can even fall asleep while doom scrolling, chances are their quality of sleep is being negativity effected.
This is why I appreciate the CZcamsrs who make 1+ hour long videos of them doing activities with low energy. Something to watch that is just interesting enough to turn to, but not so interesting that my brain is like "I need to stay up to see what's next"
Yup, for me, making my phone black and white makes it boring and reduces my mental stimulation. Complete game changer.
I don't know how people can do it. Usually when I'm on my phone at night I'm in the kitchen. As soon as I'm done for the night, I put my phone on the charger in my room on my desk 2 meters from me and brush my teeth and on and prepare for sleep and go to sleep. If I can't sleep after 30 minutes of trying it, I put some low relaxing music and pay attention to it until I fall asleep.
@@user-sf9gs2pg1b how do you do that?
I always recommend reading a book while in bed, as it help immensely with not looking at blue light, and it will eventually make you tired. Once I changed to this routine, I have been sleeping like a baby.
The trouble is, the books I read are on my phone 😆
@@Katrina13J If it is ever within your budget, I highly recommend an e-reader, as the e-ink display doesn’t emit any blue light. They have been a godsend for me whenever I have needed to read a digital book at night.
@@Katrina13J Sounds like you need to get a Kindle (or similar)! I enjoy reading my kindle before bed as it's relaxing and the screen is fairly dim.
you need light to read it
I used to do that, now I cant read novel without feeling sleepy.
2:41 Higher CCT is not higher shift, it is the opposite. CCT means Correlated Color Temperature, which are the numbers you were discussing at 1:23. I don't know what the author's basis is for "not significant" but figure 4 in the paper seems pretty clear that CCT is an important factor, just not the only one.
Are they talking about statistical significance? So given your interpretation would features like night shift still be worth it?
No error bars on the chart showed in the video, so we don't know the standard deviation of melatonin suppression amongst participants in each group
Thanks for the explanation, I was confused by the explanation and thought it must be incorrect. Sifted through the comments and voila, someone with a correction.
I've got no idea how helpful this actually is, but I have automated lighting in my bedroom that goes from cold to warm throughout the day, and gets darker as it gets to when I sleep.
Since I start using it I rarely get insomnia, at least if I'm not ill or something.
Funny thing is I’m watching this while in bed
I work midnights. I like to walk to work (about 35mins) it wakes me up and energizes me so I'm not tired when I show up for my shift (which involves siting at a desk mostly). When I walk home its my favorite part of the day because that sunny walk always puts me in an amazing mood, especially if I don't have to work the next day. its like waking up on Saturday morning. (almost lol)
The sunset light always gives me so much energy, where as daylight just makes me stressed
maybe you associate the bright daylight as having to work/study/do something stressful , and the sunset light as a time where you're free to just chill and do what you like.
I'm not trying to be a psychologist or anything haha just that maybe it's worth investigating and understanding why you feel like that so you can have an improved sleep cycle
@@ana_carolina251 I also think it's in part because I have photosensitivity genetics, like sneezing when I look at the sun.
@@thor.mukbang hmm that could be a factor!
Tell me more about these genetics. It is a new thing I have learned today.@@thor.mukbang
same!
it's 4am rn vox!!!
where im watching this its nearly 6 o'clock in the evening
Watching this at 14:25 (so ~20 minutes after release) in Europe (14:25 is 2:25 PM for non-24 hour users.)
In California it came out at 5am were do you live lol
@@michaelfreeman222 Me? I'm Swedish.
Thank you for so much information ❤
The complexities of sleep science and our intricate relationship with screens are really fascinating. To healthier relationships with our gadgets and better sleep.
Thanks for the knowledge! (watched at 2.30 in the morning)
Watching this at 3am when I have to get up early tommorow you can’t save me Vox
Thanks for useful and valuable video as always ❤❤❤
Thank you for the information. That'll help me a lot
These videos are awesome! ❤
Thank you great info
Thank you Rohan
Good morning. Great content, thanks for the info.
Calm vocals and scientific knowledge shared is appreciated.
Night shift is a work shift in India. People working with computers all night, sleep all day.
Yeah that's what I tought of when I saw this lol
Especially for software engineers
The feature name ‘Night Shift’ is a bit of wordplay based on that meaning.
Yes we use it that way in the U.S. also. There’s also swing shift, which is more like the evening.
very well, should see this while trying to go sleep
loved how author put olivia rodrigo's song 'bad idea right?' 🤣
Great video!
Good work
This video made me sleepy 😴
Thanks for making this video. Please make a video on how we can challenge misconceptions and fight against misinformation. Thanks in advance! :)
I enjoy eye comforter and dark mode, they help me a lot
I feel like you arrived at one of the most important, newer reasons for these issues before ending the video: short form scrollable content served up by an algorithm. Shorts, Reels, TikToks, and the like are destroying attention spans. Yes, it's one part of the pie, but it's relatively new and already wreaking havoc.
Weird, I was googling this just last night, and then vox releases this today
intersting. Thanks
This is interesting. I'm from the PH, work an 8-hr night shift, 9pm to 6am and I sleep 12pm to 8pm. I sleep good during afternoons. Took me a long time to get used to it but it works for me.
Reporting from bed. That's something new!
Interesting video. Just wondering, do screen sizes & distance from screen matter materially e.g. is it acutely worse for screen time effects if using a phone as compared to say a Tv at a distance OR working late on a desktop monitor?
Bro I am watching this after I got 3 hours of sleep due to binge watching young Sheldon
Am I the only that NEEDS a video to help me fall asleep? Like I love to watch space documentaries.
I used to use my cell phone in bed all the time, and even with night mode, it took me hours to fall asleep. I did CBTI and it totally removed the association of being in bed = staying up and doing stuff. I fall asleep within a few minutes now, even if I use my phone before bed - as long as I'm using it in another room.
According to this people in tropical areas should basically sleep better 🤷
Screen flicker rate is also important, because it overstimulates our nervous system. Luckily most laptops have LCD's which have less flicker due to using PWM so it's a good idea to switch to a laptop or desktop late at night over your phone if you really need to do something on a screen...
I just went from night to day shift. World of difference. My full 4 days off are enjoyed!
Another important factor for specifically waking up is eating, light isn't the only thing that controls our circadian rhythm but our digestive system has good impact as well, if your someone to eat before you go to bed, that will impact your sleep, your digestive system will send a signal to your brain saying "HEY, don't go to sleep yet, I need to divest this food" and the same is true in the morning, your body will adjust to making you feel more alert based on when in the day you eat. If your trying to manipulate your circadian rhythm then eat right as you wake up, and a decent sized meal as well not just like a muffin, and opposite for sleeping, we often think that we should eat big meals for dinner, but that will harm your sleep, a big meal takes more time to digest.
Also someone may say "but doesn't food make you tired? Yes, that's because your using energy ro digest it, but your stomach wants you awake while you do that, but some individual foods will contain chemicals that make you tired, we all know how Thanksgiving turkey makes you feel, that's because turkey contains chemicals that play a similar role to melatonin
Great video, i was looking forward to see a difference between screens like tv, phone and ebook readers... cause while i don't bring my phone to bed, i do read on my kindle every night , so, is there a difference between these screens?
I dont know for sure, but I would assume so. Especially if you have one of the e-ink kindles.
I use devices with screens constantly, and I vehemently stand behind changing the temperature* of the screen using native settings (night light, night shift, etc)
Set it to a sunset-sunrise schedule and it'll automatically shift perfectly
*don't use filters that just add the colour red or orange but translucent. This is still emitting blue light
Watching this during dengue 😢
Me, seeing "night shift" in the thumbnail, being an overnight shift worker...
This feels like a half answered question unless I’m missing something
That makes sense. My sleep schedule is awful and I usually don’t get a lot of sunlight. But whenever I go on vacation and out in the sun for hours, I can sleep early
this video is a good example of talking a lot without saying much
One factor maybe a study has not considered is the size of the device and proximal location to the user before they sleep. Assuming time variable is already taken account, is there a correlation to sleepiness?
ok, the thumbnail had me confused for half this video before explaining that night shift was talking about some phone setting, instead of actual night shift jobs effecting your sleep.
fnaf
I’ve had night shift on for like a year and haven’t changed it’s on 100 percent of the time
Love the little subtle nod to Olivia Rodrigo's "bad idea right?" song on your screen. :D
I fall asleep quickly but wake up 1-3 hours before my alarm.
How can I force my brain to stay asleep until my alarm sounds?
I don't use my phone in bed.
5:10am, haven't slept at all 🫠
4:16 nobody noticed the song?? 😄💜
I use the grayscale mode option Android has. It simply deters phone use because it is a bit annoying to use, and video and games suffer especially, which is exactly what is supposed to happen.
I’m TOTALLY NOT watching this in bed at midnight.
Totes not me.
2:56 More melationin is suppressed at a higher CCT?
I use a color inversion (white become black, etc.) with minimum brightness because I don't use my phone to see videos or images at night much. Not sure if science would back me up on this, but I think it makes a meaningful difference. Anyone else tried it?
I’m extremely nocturnal. I am asleep in the morning and awake at night. My body doesn’t even feel awake when there is natural light. Even more weird is, most of my cousins are like me, by 5am we are asleep then we wake up 4 or 5pm.
Although this usually only happens when we are on vacation or we have no “jobs” that would force us to wake up or normalise our sleep.
Great video, made me contemplate the idea that night owls are a hereditary aspect.
I like to think that scrolling or checking things on phone before sleep is like having NREM stage 1-2-3, and then completely pass out after that straight thru REM sleep hehe 🙃
I find I need to use a device before I go to sleep, sure, it might be messing with my circadian rhythm (whose rhythm seems like it’s drums being played by a group of toddlers), but it settles my mental state to a point where it finally shuts up for the night. Otherwise it’s still cranking at 100 km/h, which will keep me awake for sure.
Information 👍👌
Once I got into OLED screens I've been constantly using *DARK MODE* to prolong its lifespan and less burn-in risk. That also helps with the bright light shining on your face. Another easy way to sleep is to stop thinking while trying to sleep. Soothing nature music or rain noise or white noise in general can help which is why I leave my desktop running 24/7 with the fans humming in the distance.
Interesting 🤔
Question: does installing a bright cool light that blasts into your face in the morning helps? I do find myself having perfect sleep cycles when I'm overseas with full windows without curtains
I always reduce the brightness on my phone to help. Even on my kindle fire also
5:12 AM about to go to sleep. I like the night shift personally. I hate sunlight.
YES
It is significantly harder for me to go to sleep if I don't use my phone. It helps me relax and quiet my mind.
assume this is the same as watching your TV before bed... or does the distance lower the effects significantly?
Which application you use for creating these animations. Please do tell.
Good
I turn off the blue light 7pm to 7am. Were I work i basically do nothing so I’m constantly on my phone. I get bad headaches.
not having a control group at 2:58 is killing me man..
are you the cameraman from that cheap vs expensive buzzfeed series
One of the best things I love to do is wake up and go outside immediately with my bottle of water and walk on the grass barefoot and drink water while I stretch a little bit to wake myself up.
Making sure to do this right when I wake up without looking at my phone or artificial lighting.
It really makes me feel so much better throughout the day. And it just takes 10 minutes to do.
Does using a kindle have the same impact on your sleep as a phone (since the light is barely there).
I use dark mode and night shift at night for at least not having eye strain and to me it feels better then staring at very bright screen.
A sunny walk in the morning? 5:02 it’s overcast all the time where I live haha
my question is, aside from stimulation and other variables, how different is light from a lamp or light in the room different from a phone, or sunlight? If it's primarily the light itself, then is reading a book with the light on any better?
I SLEPT THROUGH AS I WAS WATCHING THIS VIDEO ✌️
3:15 I feel called out, because I watch (more than) 3 episodes of a show I'm currently watching. It's not necessarily a netflix show, but it is a show.
i notice that it does wake me up in the morning
What about if it's taking notes from a pdf or watching not very colored lectures and fairly coloured/vibrant lectures? (in the night)
and this video comes out at 5 am😂
?? Wru
@@gamerdarien8595 pst?
I swear to god once i was scrolling Instagram reels and then i realised i was dreaming
Nice
My Melatonin works in reverse. I am sleepy throughout the day and quite active after evening!
Take lower doses of melatonin and take it 2 hours, at least, before bed and at least 10 hours before you need to be awake. Or stop taking it by slowly reducing the dose over a few weeks. Lots of people do naturally have a different circadian rhythm. You might be a natural night owl. But if you do need to go to sleep earlier because you have to work in the am, then trying to reset it with melatonin is good. But there is a specific way to do this. So maybe learn more about it.
"Night Screen" app, warm light that is also incredibly dim paired with any video about our universe, natural history or physics knocks me out every night.
How does high CCT at 2:52 have a higher suppression rate than low CCT ? o:
I think it works did an experiment
A cloudy day has an avg light intensity of 1000 lux, while a sunny day has an avg of 10000 lux. Maybe this contrast is big enough. An indoor ambience usually has a range between 100 and 500 lux, if I remember well.
I've always been curious about reading on ipads-kindle app. And, I do the NY times puzzles in bed, but have no problem falling asleep- however, I wake up in the middle of the night! Is that the cause?
2:54 Pretty sure the chart labelling is backwards here...
Trying to watch this in bed and the constant light changes from a dark frame to a white research paper, I can’t
I'm watching this at night in bed, and adjusting my phone as the video goes along