While social media usage is inevitable in a technologically advanced world, excessive usage of these social platforms has ill-effects on sleep and mental health. Experts say that individuals need to holistically manage their social media usage for their overall well-being.Â
Fear of missing out, notifications from apps, blue light, etc are various factors of social media which keep us up at night. Many recent studies suggest that social media is negatively affecting the health and wellbeing of individuals.
—————————————————————————————————————————
Read more:
Seven ways social media platforms can affect your wellbeing
Stop scrolling: Overusing social media leads to sleep deprivation
—————————————————————————————————————————
The younger population are disturbed, falling prey to cyberbullying on online platforms daily. Mina Dilip, an internationally certified child psychotherapist states that young girls are developing eating disorders. The first step in managing the usage of social media is to acknowledge that there is a problem and then address it.
Tips to manage social media and sleep better
Here are a few methods experts suggest to moderate social media usage for better sleep and health. Following these will initially be difficult but with determination and resilience, it’s completely doable, says Mina Dilip.
1. Tracking the usage of social media platforms
Most devices have internal tracking or applications to track the activity of the device. Check applications that are frequently used and try to spend less time on them. Limiting its use by setting a target. For example, set 30-60 minutes daily timers for highly used apps.
2. Dedicated social media time
 Have a designated time for social media and try using them only during this time. This can significantly bring down your social media usage and can reduce dependence on social media.
3. Turn off notifications
Applications often send notifications, so the users open them and start using the application again. Notifications at night can specifically disturb sleep. To avoid this situation, turn off notifications except for important services or use an automated service which turns off alerts during night.
4. Digital fasting
Spend at least an hour or two every day without gadgets. Try to develop habits which do not require technology like reading, painting, cooking, cleaning etc.
5. Avoid binge watching
Endlessly scrolling or binge watching a series can not only lead to sleep deprivation but staying awake at night can cause night cravings for junk food. Follow digital hygiene by taking a break in the middle of watching a series every 30 minutes. Perform basic stretching exercises during breaks and try to limit your screen time to one hour.
6. Socialise with friends and family
Spend time with your loved ones. Try making new friends and communicate with people if you are feeling stressed instead of depending on social media to feel better.
7. Joy of Missing Out (JOMO)
Dr Manoj Kumar Sharma, professor of clinical psychology and head of SHUT (Service for Healthy Use of Technology) Clinic, National Institute of Mental Health, and Neurosciences (NIMHANS), Bengaluru says people should experience the joy in missing things online. Even if someone misses something by doing something better than scrolling social media, he says it should be celebrated.
8. No gadgets before going to sleep
Avoid using gadgets at least 1 hour before going to sleep. Keep your bedroom as gadget free as possible and follow a sleep schedule.
9. Staying active offline
Reduce your online activity and increase your offline activities. Spend time exercising for at least 45 minutes to 60 minutes or play a sport of interest and lead a healthy lifestyle for a better tomorrow.
