How do social media and lack of sleep affect our emotions?

Photo Source: Thebalancesmb We've all probably experienced the following: 1 a.m., still brushing tweets, shakers or video numbers, immersing ourselves in social media while feeling anxious about what we're seeing, and finally falling asleep with stress.
the next day and feel physically and mentally exhausted, depressed and anxious.
social media affects our mental health? A review published in Sleep Medicine Reviews found a significant link between excessive use of social media and poor mental health and poor sleep quality, which in turn was associated with negative mental health.
quality mediated the relationship between social media use and negative outcomes for young people's mental health.
International between social media use, sleep quality, and mental health in youth: A system reviewdoi: 10.1016/j.smrv.2020.101414 In this study, researchers searched four databases, including MEDLINE, PsychINFO, EMBASE and Scopus.
researchers conducted systematic literature searches in these databases, eventually incorporating thirty-six cross-sectional studies and six forward-looking cohort studies.
researchers comprehensively assessed the relationship between active social media use, sleep quality, and common mental health conditions (anxiety, depression, and psychological distress) in adolescents.
study found a relationship between excessive use of social media and poor mental health outcomes and poor sleep quality in cross-sectional studies, with frequent use of social media as a risk factor for poor mental health and poor sleep outcomes in vertical studies.
overall, excessive social media use is associated with poor sleep quality and poor mental health among young people.
this review only says that using social media is bad for sleep quality and mental health, but does not specify the impact of social media usage time, manner, and purpose on sleep quality.
study published last month in Nature and Science of Sleep found that using social media during the day does not affect sleep quality, but the longer you use social media before going to bed at night, the worse your sleep quality.
Determinants of Subjective Poor Sleep Quality in Social Media Users Among Freshman College Studentsdoi: 10.2147/NSS. In the study, S243411, the researchers used a cross-sectional design that allowed 842 students to complete a self-filled questionnaire.
researchers used χ 2 tests to examine differences in characteristics of poor and good people and used social media patterns for logical regression to estimate the risk of poor sleep quality.
Differences in health and behavioral indicators between participants with good sleep quality and participants with poor sleep quality showed that the longer they spent using social media during the day, the lower the risk of poor sleep quality (OR-0.464);
note that those who use social media for learning purposes and use computers to log on to social media have a low risk of poor sleep quality (OR 0.699 and 0.651, respectively).
the use of computers to log on to social media will not lead to poor sleep quality may be compared to the computer, mobile phone is more convenient, more suitable to bring to bed, before bed use.
estimating the relationship between the risk of poor sleep quality and social media usage metrics, the real impact on social media is long periods of sleep use before bedtime and not during the day.
sleep quality is closely related to our mood, a study published in Nature Human Behaviour found that insomnia may increase the body's anxiety levels by 30 percent the next day, but deep sleep can significantly reduce anxiety levels.
Author Correction: Overanxious and UndersleptDOI:10.1038/s41562-019-0754-8 Anxiety levels Of two sleep patterns Researchers found that the type of sleep that calms the brain most easily is deep sleep, also known as non-rapid eye movement (NREM) slow-wave sleep, which reduces anxiety overnight by recombining the brain's connections.
deep sleep seems to be a natural anxiety inhibitor.
between deep sleep and anxiety levels the next day, sleep deprivation not only makes us anxious, but also increases the risk of depression.
study, published in J Behav Ther Exp Psychi, found that sleeping less than eight hours a day increases the risk of depression and anxiety.
study, researchers collected information about how long people sleep and negative emotions.
were asked to look at a series of different types of images to trigger emotional feedback, and the researchers tracked the movement of their eyeballs.
that disrupting normal sleep can make it difficult for people to get out of negative information.
suggests that not getting enough sleep may be a key reason for people to have negative emotions.
, using social media for more than two hours before going to bed at night can make our sleep quality worse, which in turn can lead to anxiety, depression and other negative emotions.
in order to get in a good mood every day, we should not use social media for an hour before we go to bed.
is there any other way to improve the quality of our sleep than not using social media before going to bed? 1. Go to bed early and get up early: The recommended optimal sleep time is between 22:00 and 23:00.
2. Hot bath: an hour before bed, you can take a hot bath or soak your feet.
hot bath or feet can lower the central temperature of our body, which makes us sleepy.
music and yoga: Listening to light music before bed and doing simple yoga allows us to relax and calm down and prepare for our deep sleep.
4. Stay away from your phone: Don't play with your phone for an hour and a half before bed, your phone's blue light will reduce melatonin production, and melatonin can make us sleepy.
5. A pair of blackout curtains: Our eyes have a special cell that senses daylight, and when light is received, melatonin secretion decreases, which wakes us up.
so in order to have a good night's sleep, a pair of blackout curtains is indispensable.
instead, for people who have to get up early, they can wake up with a blue light that reduces melatonin secretion, allowing them to wake up quickly.
. Don't drink before bed: Sleep consists of 5 stages, sleep duration, shallow sleep period, sleep period, deep sleep period, rapid eye movement period.
although alcohol can cause distress after drinking, the effects of alcohol can disrupt the overall sleep state.
the most common effects include frequent wake-up during sleep, low quality of sleep, shorter sleep times, and waking up earlier.
drinking directly affects the quality of sleep.
, don't drink before you go to bed.
: If you don't get enough sleep at night for work reasons, you can take a 30-minute lunch break between 2-5 p.m. the next day.
In short, in an age when everyone's mobile phones are not far away, the long use of social media before bed has a great impact on the quality of our sleep, which in turn is closely related to our mood.
what we use social media for, to make ourselves happy.
if you're overindulging in social media, depriving yourself of sleep and making yourself anxious and restless, isn't that the end of it? Each of us's first priority is to love ourselves, and the first step in loving ourselves is to stay away from the factors that make us feel anxious.
from today, we can start by not brushing social media an hour before we go to sleep and stick to it.
when we see things we couldn't do before become able to do, become very good again, and then become everyday, the process will be very enjoyable.
, I wish Jun a good night's sleep and a smile.
Jessica Source: MedSci Original Copyright Notice: All text, images and audio and video materials on this website that indicate "Source: Mets Medicine" or "Source: MedSci Originals" are owned by Mets Medicine and are not authorized to be reproduced by any media, website or individual, and are authorized to be reproduced with the words "Source: Mets Medicine".
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