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Social media refers to a variety of technologies that facilitate the sharing of ideas and information among their users. From Facebook and Instagram to X platform (formerly Twitter) and YouTube, more than 4.7 billion people use social media, equal to roughly 60% of the world's population

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Social media has become a very important part of our everyday lives, it gives us a way to communicate with the world and share our voice, nowadays socail media has many negative effects that are unknown. Some of those negative affects include anxiety, cyberbullying, sleep depriviation, lower self-esteem, poor concentration, internet addiction, etc.

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Addiction to socail media is a major problem in our society today, its caused people of all ages to stay on there phone all day and have it with them anywhere and everywhere. Addiction leads to a bunch of other problems as well. Social media addiction can lead to issues such as “fear of missing out” (FOMO), anxiety and stress, changes in sleeping and eating patterns, self-esteem issues, and exposure to bullying.

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Socail media adiction can lead to anxiety and depression, which doesn’t seem like much of a problem, but completely destroys peoples lives.

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some studies have found that social media use may trigger social anxiety in individuals. A study conducted in Kolkata discovered that social networking sites (SNSs) and dependence on them had significant associations with anxiety and depression among medical students [13]. Furthermore, according to a Hong Kong, China study, students who spent more time on SNSs had more severe depression and anxiety problems. Anxiety and Depression Rates in Young People Have Risen 70% in the Past 25 Years

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https://www.addictionhelp.com/social-media-

addiction/#:~:text=Social%20media%20addiction%20can%20lead,issues%2C%20and%20exposure%20to%20bullying.

https://www.lanierlawfirm.com/

https://youtu.be/gnEpRDh4Y2A?si=3zjntWDSOehLUhDl

https://www.techprevue.com/negative-social-media-adolescents/

https://akhealth.org/social-media-mental-health-facts/

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Now that we know some of the problems, lets talk about the solution. If a teenager is addicted they may need to take a socail media detox which means to take a complete break from socail media for a while, this will eventually improve your mental health.

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While all light can interfere with our circadian rhythms, the 24-hour internal rhythms that control processes like the sleep-wake cycle, the blue light emitted from electronic screens has the greatest impact on sleep. View Source . Blue light stimulates parts of the brain that makes us feel alert.

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Attention Span is affected by the increased use of social media as there is no scarcity of content on the social media platforms and the mindless scrolling makes an individual shift from one stimulus to another in no time

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Psychologs Magazine | Mental Health Magazine | Psychology Magazine | Self-Help Magazine

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How Social Media Affects Our Attention Span

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Many times, we open social media platforms to take a break from our studies or work that we were engaged in earlier till the times we are surprised to see the break which was intended to be no longer than 5-10 mins, has somehow extended to almost an hour of mindless scrolling.

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Checking social media, sending emails, or looking at the news before bed can keep us awake, as nighttime use of electronics can affect sleep through the stimulating-effects of light from digital screens.

While all light can interfere with our circadian rhythms, the 24-hour internal rhythms that control processes like the sleep-wake cycle, the blue light emitted from electronic screens has the . Blue light stimulates parts of the brain that , leaving us energized at bedtime when we should be winding down.

The impacts of blue light exposure may be worse for those who wake up to check their phone after falling asleep. Approximately 21% of adults say that they wake up to check their phone during the night, leaving them at an even higher risk of losing sleep and developing a sleep disorder like insomnia.

Fear of Missing Out

One reason for the excessive use of social media before bed is the fear of missing out, commonly referred to as FOMO. Social media presents us with endless opportunities for interaction, yet only so much time in the day. FOMO is one response to this dilemma, characterized by a never-ending desire to stay connected to what others are doing and seeing.

Checking social media too close to bedtime can interfere with good sleep hygiene, which involves increasing practices that promote sleep and eliminating practices that harm sleep. Because checking social media is so tempting and easy, it's important to be intentional in creating good social media habits.

Here are some tips for taking control of your social media and making sure that it doesn't interfere with getting quality sleep.

Talk to your children about social media: Social media gives children and adolescents the power to connect with diverse people all over the world. But with great power comes great responsibility, so give your kids the tools they need to thrive in a digital world.

Make tuning-out a habit: While connecting with others through social media can be beneficial and make us feel good, we all need a little time away. Practice giving yourself screen-free time every day, perhaps while socializing, around mealtime, and before bed.

Notice your FOMO: Fear of missing out is real, and learning to cope with feelings of anxiety can help you fall asleep rather than impulsively check your social media. If you notice yourself feeling FOMO close to bedtime, try some relaxation exercises to help you fall asleep.

Silence alerts and notifications: Most electronics have visual or audio alerts when you receive a message or an update on social media. Keeping these turned on can wake you up during sleep, increase feelings of FOMO, and lead to compulsive social media usage. Instead, try turning off or silencing your social media alerts and notification.

Charge your phone in a different room: Keeping your phone and computer in another room is one of the best steps you can take to resist checking social media near bedtime. Try keeping electronics in the office or the kitchen instead, where they'll be easy to access when you need them, but won't tempt you to sacrifice sleep.

Talk to a doctor or counselor: If social media is impacting your sleep, work, or relationships, there are people who can help. If you've tried to cut back on social media and are having trouble doing it alone, reach out to a doctor, therapist, or counselor who can offer support and tips for reducing screen time and improving your sleep.

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References

1. Wahl, S., Engelhardt, M., Schaupp, P., Lappe, C., & Ivanov, I. V. (2019). The inner clock-Blue light sets the human rhythm. Journal of biophotonics, 12(12), e201900102.
https://pubmed.ncbi.nlm.nih.gov/31433569/

2. Vandewalle, G., Maquet, P., & Dijk, D. J. (2009). Light as a modulator of cognitive brain function. Trends in cognitive sciences, 13(10), 429-438.
https://linkinghub.elsevier.com/retrieve/pii/S1364661309001685

3. Bhat, S., Pinto-Zipp, G., Upadhyay, H., & Polos, P. G. (2018). "To sleep, perchance to tweet": in-bed electronic social media use and its associations with insomnia, daytime sleepiness, mood, and sleep duration in adults. Sleep health, 4(2), 166-173.
https://linkinghub.elsevier.com/retrieve/pii/S2352721817302371

4. Przybylski, A. K., Murayama, K., DeHaan, C. R., Gladwell, V. (2013). Motivational, emotional, and behavioral correlates of fear of missing out. Computers in Human Behavior, 29(4), 1841-1848.
https://linkinghub.elsevier.com/retrieve/pii/S0747563213000800

5. Anderson, M. & Jiang, J. (2018, May 31). Teens, social media & technology 2018., Retrieved November 10, 2020, from
https://www.pewresearch.org/internet/2018/05/31/teens-social-media-technology-2018/

6. Keles, B., McCrae, N. & Grealish, A. (2020). A systematic review: The influence of social media on depression, anxiety and psychological distress in adolescents. International Journal of Adolescence and Youth, 25(1), 79-93.
https://doi-org.antioch.idm.oclc.org/10.1080/02673843.2019.1590851

7. Li, X., Buxton, O. M., Lee, S., Chang, A. M., Berger, L. M., & Hale, L. (2019). Sleep mediates the association between adolescent screen time and depressive symptoms. Sleep medicine, 57, 51-60.
https://pubmed.ncbi.nlm.nih.gov/30897456/

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Using social media too close to bedtime can interfere with sleep. Our guide explores social media's impact on sleep and offers tips for getting better rest.