Ever stay up scrolling through TikTok for hours on end? Maybe you resonate with clicking the “next episode” on Netflix until you realize it’s 3 am. In between classes or during meals, do you find yourself instantly and constantly checking your phone?
Especially during a time where we’re limited to social media and virtual communication for social interaction, we’ve seen digital dependency skyrocket in college students. In fact, a recent study revealed that 89% of college students experience moderate to severe signs of “nomophobia”, or a fear of being without a smartphone. Digital dependency can be subtle but has major effects on our physical and mental health, particularly sleep.
What is Digital Dependency?
Digital dependency, or internet addiction, is a reliance on social media, smartphones, or other digital technologies. While technology has undoubtedly made our lives easier and enabled us to connect with people from all over the world, compulsive use of these devices can interfere with our daily lives - whether that’s work, school, relationships, or even our physical health.
Digital dependency can manifest in an array of warning signs, including:
Compulsive use of social networking or messaging
Excessive use demonstrated by loss of sense of time
Trouble completing tasks at work or home
Isolation from in-person relationships with family and friends
Have you developed an internet addiction? You can take a quick test here.
Screens and Sleep
Not only can screen addiction be detrimental to your mental health, but nighttime phone use, in particular, can have a significant impact on your physical health.
Insomnia
According to SleepFoundation.org, 90 percent of people in the US admit to using a technological device within an hour before going to bed, some claiming to use it as a way to relax at night. However, bright screens emit blue light, which keeps us alert through the suppression of the sleep-inducing hormone melatonin. This disrupts our circadian rhythm, making it harder to fall asleep or stay asleep. Interactive activities on devices can also activate the mind before bed, making it more difficult to fall asleep. This in turn affects our sleep stages, including the onset of REM sleep, which is vital for mood, energy, and brain function. Using phones at night is far from relaxing!
Poor sleep quality
Excessive smartphone use can also displace sleep, causing users to lose the sense of time and leading to constantly changing bedtimes. Keeping a cellphone in close reach at night can also disturb sleep due to the sounds and tones of notifications - sleep disruption that can add up to nearly an hour per night! Increased screen time is also associated with greater sleep anxiety, night waking, and total sleep disturbance.
What Can I Do?
Especially during a time when social interaction has been heavily limited to our screens, how can we care for our sleep health and create healthy boundaries with our devices?
Set aside time for non-screen time.
Hold yourself accountable by making a verbal commitment with a friend or family member! Try turning off your phone at certain times of the day, such as while in class, with friends, or while exercising. Going for a walk, reading a book, or meditating are excellent ways to distance yourself from your devices. (PS: The East Gym or Nature Preserve are amazing places to take a digital break while getting some exercise!) I like to use an app called Forest, which forces you to shut off the phone while planting cute virtual trees!
Change your Bedroom
Aligning our internal biological clock is essential to creating healthy sleep and waking habits. Be sure to take a digital break at least one or two hours before bed - consider making your bedroom a technology free-zone! In addition, many phones now provide dark modes or “night shift” blue light filters that can prevent the effects of blue light, especially at night.
Recognize triggers.
Do you find yourself reaching for your phone when you’re lonely? Maybe when you’re stressed? Rather than turning to the screen, find healthier and more effective ways of managing your emotions - the Binghamton Counseling Center or Wellness Suite can be great resources!
This is a difficult time for everyone. Staring at screens all day seems inevitable. But we have control over our own actions! Let’s create our best selves through education and healthy habits!
Resources for Binghamton University Students:
Binghamton University Counseling Center: Old O Connor, Room 264 https://www.binghamton.edu/counseling/index.html
Decker Health Services: https://www.binghamton.edu/health/index.html
Campus Recreation: https://www.binghamton.edu/campus-recreation/facilities-services/hours.html
Nature Preserve: https://www.binghamton.edu/nature-preserve/index.html
Wellness Services: https://www.binghamton.edu/campus-recreation/wellness-services/index.html
Forest (app for screen time): https://www.forestapp.cc/
References:
Rod, Naja Hulvej, et al. “Overnight Smartphone Use: A New Public Health Challenge? A Novel Study Design Based on High-Resolution Smartphone Data.” PLOS ONE, vol. 13, no. 10, 16 Oct. 2018, p. e0204811, www.ncbi.nlm.nih.gov/pmc/articles/PMC6191085/, 10.1371/journal.pone.0204811.
Melinda. “HelpGuide.Org.” Helpguide.Org, 2014, www.helpguide.org/articles/addictions/smartphone-addiction.htm.
Demirci, Kadir, et al. “Relationship of Smartphone Use Severity with Sleep Quality, Depression, and Anxiety in University Students.” Journal of Behavioral Addictions, vol. 4, no. 2, June 2015, pp. 85–92, www.ncbi.nlm.nih.gov/pmc/articles/PMC4500888/, 10.1556/2006.4.2015.010.
Rod, Naja Hulvej, et al. “Overnight Smartphone Use: A New Public Health Challenge? A Novel Study Design Based on High-Resolution Smartphone Data.” PLOS ONE, vol. 13, no. 10, 16 Oct. 2018, p. e0204811, www.ncbi.nlm.nih.gov/pmc/articles/PMC6191085/, 10.1371/journal.pone.0204811.
“How Technology Impacts Sleep Quality | Sleep.Org.” Sleep.Org, , 21 Oct. 2020, www.sleep.org/ways-technology-affects-sleep/#:~:text=The%20blue%20light%20emitted%20by,to%20fall%20and%20stay%20asleep.
“How and Why Using Electronic Devices at Night Can Interfere With Sleep - Sleep Foundation.” Sleep Foundation, 27 July 2017, www.sleepfoundation.org/articles/why-electronics-may-stimulate-you-bed#:~:text=Here’s%20what%20happens%3A%20Using%20TVs,more%20difficult%20to%20fall%20asleep.
“Electronics in the Bedroom: Why It’s Necessary to Turn Off Before You Tuck In - Sleep Foundation.” Sleep Foundation, 26 Feb. 2014, www.sleepfoundation.org/articles/electronics-bedroom-why-its-necessary-turn-you-tuck.
About the Author: Rachel Kim
I joined REACH because I wanted to connect students with campus organizations while spreading practical information on health. Although I ultimately want to become a Speech-Language Pathologist, I love meeting new people while learning about health in ways I’d never considered! I look forward to helping students become their best selves through a better understanding of their dimensions of wellness. Fun fact: I’m currently studying in South Korea! I’m enjoying my passion for education by teaching English to Korean children.