Why speakerphone calls in public are so irritating

You’ve probably experienced it – on a train, in a café, or in a quiet waiting room, when someone nearby decides to take a phone call on speaker. Their voice, tinny and distorted, cuts through the background noise, making it impossible to focus on anything else.

But why does this feel so uniquely irritating? It’s not just that it’s loud. It’s the way your brain processes sound, attention, and social norms. And beyond being an immediate annoyance, this kind of auditory disruption could also be affecting your sleep – sometimes in ways you don’t even realise.

Your brain struggles with half a conversation

One of the biggest reasons speakerphone use in public is so distracting is that the brain naturally predicts the flow of conversation, but when you only hear one side, it becomes unpredictable.

Instead of being able to tune it out, your brain keeps trying to fill in the gaps. That’s why it feels impossible to ignore – even when you don’t want to listen.

The low-quality, high-pitched problem

Unlike natural speech, phone speakers distort voices, stripping away depth and making them sound unnatural. That’s why they feel like they cut through background noise rather than blending into it.

Your brain is wired to filter out steady background chatter, but the unnatural, clipped sound of a phone speaker makes it impossible to fade into the background. Instead, it forces your attention to keep resetting, over and over again.

Speakerphone use ignores social cues

In a normal conversation, you adjust your voice to fit the environment. But when someone’s on speakerphone, they’re often completely unaware of how loud or disruptive they’re being.

Public spaces work on an unspoken sensory contract – everyone plays a role in keeping the noise level balanced. When someone breaks that by putting their conversation front and centre, it throws off the entire space.

It’s more than just annoying – it’s messing with your nervous system

Loud, unpredictable noise doesn’t just frustrate you in the moment – it activates your body’s stress response. Sudden or erratic noises cause a spike in cortisol, making you more alert and primed for action.

If you’re someone who’s particularly sensitive to sound – maybe you have ADHD, autism, or just a low tolerance for auditory clutter – you’ll know exactly how overwhelming this can feel.

Unlike steady background noise, speakerphone conversations come with random volume shifts, sudden laughter, and erratic pauses, which can be jarring and intrusive. Your brain struggles to filter out these bursts of sound, leaving you feeling overstimulated, anxious, or even physically tense.

And yes, it’s affecting your sleep

You might not connect speakerphone calls in public to your sleep problems, but they’re more linked than you think.

• Cortisol and alertness – When you spend your day being exposed to irritating, unpredictable noises, your stress hormone levels stay high for longer. High cortisol in the evening makes it harder to switch off when it’s time to sleep.
• Hypervigilance and sleep onset – The more time you spend filtering out distractions, the more your brain stays in high-alert mode. That overstimulation can carry over into the evening, making it harder to relax into sleep.
• Increased sensitivity to nighttime noise – If your nervous system is already wired from a day of sensory overload, even mild noises at night (like a ticking clock or a neighbour’s voice through the wall) can feel impossible to ignore.

If you’re struggling with sleep, your daytime sensory load could be part of the problem. The more overstimulated you are during the day, the harder it is to fully switch off at night.

It’s not just noise – it’s an invasion of space

Beyond the sensory overload, speakerphone calls in public trigger something else – an emotional response. They can make you feel frustrated, irritated, or even mildly enraged, because they signal a lack of awareness for the people around them.

That taps into something deeper – the feeling that public spaces are becoming more chaotic, that people are more self-absorbed, and that technology is eroding the basic social norms that make shared spaces comfortable for everyone.

What we all can do

• Encourage better social norms – A little awareness goes a long way. Signs in public spaces and social pressure can help reinforce that speakerphone use isn’t neutral – it’s disruptive and an invasion of other peoples spaces
• Use tech solutions – Noise-cancelling headphones or earplugs can help block out unwanted noise when you need a sensory break.
• Manage your sensory load – If you’re feeling overstimulated, step outside, get some fresh air, or take a break from crowded environments. The less stressed your nervous system is during the day, the better you’ll sleep at night.

Final thought: let’s bring back some peace

The issue with speakerphone use in public isn’t just about volume – it’s about how your brain processes incomplete conversations, the way unpredictable noise adds to your stress levels, and the fact that we all share responsibility for the spaces we move through.

If you’ve been feeling overstimulated, struggling to wind down in the evenings, or waking up feeling exhausted, it’s worth paying attention to the sensory load you’re carrying throughout the day.

Understanding why speakerphone use is so disruptive might just help shift social norms – and bring a little more calm back into your days and your nights.

How to fall asleep without sleeping pills – safely and sustainably

If you’ve been struggling with sleep, you may have instinctively reached for sleeping pills. And if so, you are not alone. In 2023, NHS data revealed that one million people in the UK were prescribed medication for insomnia.

There’s no shame in that. When you’re exhausted, unable to function, and desperate for relief, medication can be a lifeline. The problem isn’t the short-term use of sleep aids – it’s what happens when they become the only way you believe you can sleep.

Because here’s the thing: Sleeping pills don’t actually make you sleep. They sedate you. That’s a crucial distinction. Real sleep – deep, restorative, natural sleep – is an intricate biological process that cannot be forced (and, ironically, the more you try to force it, the more elusive it becomes). Sleep medications bypass that process, knocking you out rather than letting your body cycle through its natural rhythms.

At best, they’re a short-term bridge. At worst, they become a psychological and physiological crutch, leading to dependence and masking the underlying causes of your sleep issues. And if you’re reading this, you may be wondering: Can I sleep without them?

The answer is yes. But getting there requires understanding what sleep really is, how your body regulates it, and what you can do to restore it naturally.

Are you ready to explore alternative ways to sleep?

Ask yourself:

• • Have you been taking sleeping pills frequently?
  • Do you feel like you can’t sleep without them?
  • Are you experiencing rebound insomnia – where missing a dose results in even worse sleep?

If your answer is yes, it’s time to explore sustainable alternatives. But let’s be clear: this isn’t about going “cold turkey.” Some medications – especially benzodiazepines and Z-drugs (like zolpidem and zopiclone) – alter neurotransmitter activity in ways that require careful tapering. If you’ve been on them for a long time, abruptly stopping can make things worse and understand that coming off requires time.

What is Rebound Insomnia?

Rebound insomnia happens when you stop or reduce sleep medication and experience worse sleep than before you started taking it. This is because your brain has adapted to the drug, and when it’s suddenly removed, your sleep system struggles to function properly.

Symptoms of rebound insomnia include:

• • Taking much longer to fall asleep
  • More frequent night-time awakenings
  • Vivid or unsettling dreams
  • Increased anxiety around sleep

Rebound insomnia can make it feel like you need the medication to sleep, which reinforces dependence. This is why tapering must be carefully managed—reducing the dosage gradually allows your brain to adjust without triggering severe sleep disruption.

First rule of getting off sleeping pills: Tapering must be worked out with your prescriber.

As a sleep therapist, my role is to support you through the process – helping you rebuild natural sleep patterns, manage the psychological side of sleep dependence, and implement strategies that improve sleep quality. But the actual tapering of medication is a medical process that must be handled by your doctor or prescriber.

If your doctor rushes you through the process, find someone who understands how to taper medication properly. It’s your body. You deserve an approach that prioritises safety and sustainability.

Coming off sleeping pills means accepting some difficult nights

There’s no way around this: If you are coming off sleep medication, you will have some difficult nights.

For many people, this is the hardest part. It’s not just the withdrawal itself – it’s the fear of being awake. After relying on medication, experiencing sleeplessness again can feel unbearable, and the instinct is to reach for a pill to make it stop.

This is where mindset matters. If you expect perfect sleep from night one, you will be frustrated. If you expect that some nights will be hard – but that your body will relearn how to sleep – you give yourself the psychological flexibility to cope with the discomfort.

So what does this mean in practical terms?

• • You will have nights where sleep is difficult. This does not mean you are broken.
  • You will have moments where your mind panics and tells you that you can’t do this. That is withdrawal talking, not reality.
  • You may feel worse before you feel better. Your brain is recalibrating. This is a temporary phase, not a permanent state.
  • The more you can accept that some nights will be challenging, the less reactive you will be when it happens. And paradoxically, the less you fight it, the sooner your sleep will improve.

This isn’t about waiting it out – it’s about actively working with your body to restore natural sleep regulation.

Sleep Is a 24-Hour process: fix the day to fix the night

Most people think of sleep as something that happens at bedtime. Sleep starts the moment you wake up. The way you spend your day determines whether your body is primed for rest – or set up for another night of staring at the ceiling.

Wake up at the same time every day – no exceptions

Your circadian rhythm is like a 24-hour loop, and the most powerful way to reset it is by keeping a consistent wake-up time. Yes, even on weekends. Yes, even after a bad night. The time you wake up is what sets your biological clock for the following night.

Get sunlight in the morning

Your brain needs bright, natural light to regulate melatonin production. Without it, your sleep-wake cycle drifts. Aim for 10-30 minutes of outdoor light exposure within an hour of waking – this signals to your body that morning has begun, setting the stage for proper sleep at night.

Manage caffeine – it’s more powerful than you think

Caffeine has a half-life of 5-7 hours. That means a cup of coffee at 3 p.m. can still be in your system at bedtime. It’s not just about when you drink it – it’s about whether your body metabolises it efficiently. If sleep is an issue, experiment with cutting caffeine off by noon and see if your sleep improves.

Be strategic about napping

If you nap too long or too late, you steal sleep pressure from the night – making it harder to fall asleep later. Keep naps under 20 minutes and schedule them before 3 p.m. to avoid interfering with your nighttime cycle.

What you do in the evening matters

You can’t expect your body to slam into sleep mode at 10 p.m. if you’ve been revving the engine all day. The goal at night is to shift from activation to recovery.

Stop eating late – digestion interferes with sleep

Your body isn’t designed to process heavy meals right before bed. Late eating can cause delayed sleep onset, disrupted REM sleep, and night-time wakefulness. Aim to finish eating at least 2-3 hours before bed.

Rethink alcohol – it doesn’t help you sleep and you likely shouldn’t be using it if you are on sleeping pills

Alcohol sedates you but wrecks sleep architecture. It suppresses REM sleep, leading to lighter, more fragmented sleep. It also increases night-time awakenings (often because of dehydration or needing the bathroom). If sleep is a priority, limit alcohol intake, especially close to bedtime.

Control screen exposure – but also, what you’re consuming

Yes, blue light suppresses melatonin, but it’s not just about light exposure – it’s about content exposure. Watching the news, doomscrolling, or responding to emails keeps your brain in high-alert mode, making sleep harder.

Journal your worries before bed

Racing thoughts? Write them down. Offloading anxious thoughts before bed reduces mental looping and helps prevent rumination from interfering with sleep.

At bedtime: build a routine that signals sleep

A strong bedtime routine trains your brain to associate certain actions with sleepiness. The key is consistency – over time, these habits signal to your body that it’s time to rest.

Dim the lights

Lowering light levels tells your brain it’s time to start producing melatonin, the hormone that helps you fall asleep.

Take a warm shower or bath

A warm bath or shower can help lower your core body temperature, which is a natural trigger for sleep onset.

Listen to calming music or an audiobook

Gentle music, nature sounds, or even a slow-paced audiobook can help transition your mind from wakefulness to rest.

If you can’t sleep – stop trying to force it

One of the worst things you can do when you’re struggling to sleep? Lie there, staring at the ceiling, stressing about not sleeping.

Don’t reach for your phone – the stimulation will keep you awake longer.

Try deep breathing or progressive relaxation—these techniques activate the parasympathetic nervous system, which promotes sleepiness.

Read or listen to calming content—avoid bright lights and let yourself feel drowsy naturally.
Get out of bed after 20-30 minutes. Do something relaxing in dim light (reading, stretching, listening to music).

Remind yourself: sleep is a passive process—you can’t force it.

When should you see a Doctor?

If you’ve followed these steps for several weeks and still struggle to sleep without medication, it’s time to consider other explanations. Insomnia is just one sleep disorder – there are over 80 recognised sleep disorders, and yours may not be as simple as “bad sleep hygiene.”

🚩 Signs that something else may be going on:

• • You snore loudly or wake up gasping → You may have sleep apnoea.
  • You struggle to sleep at normal hours but feel alert late at night → This could be a circadian rhythm disorder.
  • You have an overwhelming urge to move your legs at night → You may have restless legs syndrome.

If you suspect something more, ask your doctor for a sleep assessment. And if they brush off your concerns? Push for testing.

Final thought: taper with a plan, not just willpower

If you’ve been taking sleeping pills for a while, reducing them isn’t just about swapping them for sleep hygiene. It requires a gradual, structured taper that prevents rebound insomnia and withdrawal effects.

Key takeaways:

• • Sleep is a 24-hour process – you have to fix the day to fix the night.
  • Small changes make a big difference—but they take time to work.
  • Taper sleeping pills safely, with medical guidance.
  • If nothing is working, rule out underlying sleep disorders.

You are not broken. Your body is not failing you. With the right approach, you can regain natural, restorative sleep – without relying on pills to get there.

With the right approach, it is possible to regain natural, restorative sleep safely and sustainably but allow yourself the time to do this.

If you are considering making changes to your sleep medication, speak to your GP or sleep specialist first. You deserve a sleep plan that is safe, effective, and tailored to your needs.

I’m so tired, but can’t sleep!

You’re exhausted. It feels like you’ve been running on empty all day, dragging yourself through the hours. But as soon as your head hits the pillow, your brain hits play on a -ending mental playlist. Sound familiar? If so, you’re not alone.

Many people struggle with this frustrating cycle. There are lots of reasons why it might be happening, but one you may not have considered is that something deeper could be at play – your circadian rhythm might be out of sync.

What is the circadian rhythm?

Think of your circadian rhythm as your body’s internal 24-hour clock. It doesn’t just determine when you sleep and wake but also regulates vital processes like hormone production, body temperature, and digestion.

But here’s the challenge – modern life, with its endless demands and artificial light, often ignores this internal clock. When your circadian rhythm is disrupted, your sleep suffers.

Take a moment to reflect: Take a moment to reflect:

● Do you find yourself tossing and turning while your brain races with thoughts?

● Are you reaching for caffeine during the day to stay alert, only to have it keep you awake at night?

If so, these might be clues that your circadian rhythm needs recalibration. But sleep struggles often don’t have just one cause.

Let’s look at some common culprits:

Sleepiness: The missing ingredient

Here’s an often-overlooked truth about sleep: being tired isn’t the same as being sleepy. You might feel physically drained or mentally exhausted, but unless your body is biologically ready for sleep, it’s not going to happen.

Sleepiness is your body’s natural signal that it’s time to rest, driven by two main factors:

1. Your circadian rhythm: This is your 24-hour internal clock that regulates sleep and wakefulness. It’s why you tend to feel drowsy at certain times of the day and wide awake at others.

2. Adenosine build-up: Adenosine is a chemical that accumulates in your brain while you’re awake, creating sleep pressure. The longer you’re awake, the more adenosine builds, making you feel sleepy.

If you try to go to bed before these two systems are in alignment – in other words, before you’re actually sleepy – you’ll likely end up lying there, staring at the ceiling, and wondering what’s wrong with you. And the more you worry about not sleeping, the harder it becomes to switch off.

What can you do?

If you’re not sleepy yet, it’s better to stay up and engage in something calming – like reading, journaling, or light stretching – rather than lying in bed frustrated.

Get up at the same time everyday and give yourself enough time to get the sleep you need. Once you’ve found a bedtime and wake time that match your biology, stick to it. This doesn’t mean you have to be rigid, but keeping a consistent sleep schedule, even on weekends, strengthens your circadian rhythm and improves sleep quality over time.

Stress and anxiety

If you’re lying awake at night replaying conversations or worrying about the future, you’re not just “overthinking” – your nervous system might be stuck on high alert, a state called hyperarousal.

Your nervous system plays a key role in how your body responds to stress. It has two main parts: the sympathetic nervous system (your “fight or flight” mode) and the parasympathetic nervous system (your “rest and digest” mode). When you’re stressed or anxious, your sympathetic nervous system takes over, keeping your body on high alert and ready to respond to danger – even if the “danger” is just worrying about tomorrow’s to-do list.

Normally, your parasympathetic system would step in to calm things down once the stress passes, but with ongoing stress, your body can get stuck in “fight or flight” mode (hyperarousal). This leads to the overproduction of cortisol, which keeps you alert and prevents the release of melatonin, the hormone that helps you relax and fall asleep.

Hyperarousal happens when your body stays in “fight or flight” mode even when there’s no immediate danger. Unlike temporary stress (like what you feel before a big event), this lingering stress can make it harder for your body to relax and switch off at night.

When you’re in this state, your body produces high levels of cortisol – the hormone that keeps you alert. During the day, cortisol helps you stay focused, but at night, it can interfere with melatonin and delay the process of winding down.

Over time, this imbalance can leave you stuck in a frustrating cycle: feeling exhausted but unable to sleep, with the lack of rest only making your stress worse.

What can you do?

● Try incorporating calming techniques like deep breathing or mindfulness in short bursts throughout the day to reduce stress levels way before bedtime.

● Consider journaling to offload any worries racing through your mind.

Try Progressive Muscle Relaxation (PMR)

The idea is to systematically tense and then relax different muscle groups in your body, helping you release physical tension and signaling your parasympathetic nervous system to activate (“rest and digest” mode).

Start at your feet and work your way up:

1. Tense your toes for 5–10 seconds, then release and notice the sensation of relaxation.

2. Move to your calves, thighs, and so on, gradually working up through your body until you’ve relaxed all major muscle groups.

Understanding how stress works is the first step to breaking the cycle and giving your body the chance to truly rest.

Hormonal imbalances

If you’re a woman, hormonal changes could be playing a role in why you feel tired but struggle to sleep.

For instance:

● In the days leading up to menstruation, hormonal fluctuations can reduce melatonin production, making it harder for your body to settle into restful sleep.

● During perimenopause, levels of estrogen and progesterone – hormones that help regulate your sleep cycle – begin to shift. These changes often lead to difficulty falling or staying asleep.

Symptoms like increased anxiety or night sweats can add another layer of disruption. It’s a natural process, but it can feel overwhelming.

What you can do:

Understanding how your hormones affect your sleep is a great first step. You might need to experiment with strategies – like adjusting your bedtime routine or seeking support from a healthcare provider – to find what works best for you.

Caffeine

For many people, caffeine is a survival tool to get through a tired day. But it might also be the reason your nights feel restless.

Caffeine works by blocking adenosine, the chemical in your brain that makes you feel sleepy as the day progresses. At the same time, it triggers the release of adrenaline, which leaves you feeling energised or even “wired” when you should be winding down. While the effects of caffeine kick in quickly – often within 15 minutes – they last far longer than most people realize. With a half-life of 5–7 hours, that cup of coffee you had at 3 PM could still be in your system at bedtime.

What you can do:

You don’t need to give up caffeine completely, but consider the timing and amount. If you’re sensitive to caffeine, try limiting it to earlier in the day or switching to decaf after lunch.

Screen time

Many of us wind down at night by scrolling through social media or bingeing Netflix. On the surface, it feels like a harmless way to relax. But is it really helping? The content you consume right before bed can stimulate your brain, keeping it in overdrive when it needs to calm down. For example:

● Doomscrolling through bad news can spike your anxiety.

● Getting hooked on an intense drama can leave your mind buzzing long after the credits roll.

Additionally, screens emit blue light, which can disrupt your circadian rhythm by tricking your brain into thinking it’s still daytime.

What you can do:

Reflect on your pre-sleep habits:

● Is this activity calming me, or adding to the noise?

● Could I replace it with a book, meditation, or calming music?

By tuning into how screens impact your sleep, you can create an evening routine that helps your mind and body transition into genuine relaxation.

Napping

While naps can be helpful, how and when you nap really matters. The wrong nap strategy can make it harder to sleep at night and throw off your circadian rhythm.

The best time to nap is early afternoon, during your body’s natural energy dip. This is when your circadian rhythm signals a brief drop in alertness, making it the perfect moment for a short rest. Keep your nap to around 20 minutes to avoid feeling groggy and to make sure it doesn’t interfere with your ability to fall asleep later.

It’s also worth considering why you’re napping. If you’re regularly catching up on sleep during the day because of poor nighttime rest, it might actually make things worse. Napping too long or too late can reduce your sleep pressure leading to a cycle of struggling to sleep at night, feeling tired during the day, and relying on more naps, leaving you feeling stuck.

What you can do:

● Keep naps short – around 20 minutes – to avoid feeling groggy due to the risk of a longer nap tipping you into deep sleep.

● Avoid napping too late in the day, as this can reduce your sleep pressure and make it harder to fall asleep at night.

The key is to use naps as a quick boost, not a replacement for a good night’s sleep. By reflecting on your sleep habits and adjusting your approach, you can make sure both your naps and your nights are truly restorative.

Sleep disorders

There are over 80 recognised sleep disorders, many of which could explain why you’re feeling tired but unable to sleep. If you suspect a sleep disorder might be contributing to your difficulties, it’s worth consulting your GP for a thorough assessment and guidance on next steps.

The irony of connectivity: smartphones, sensory overload, and sleep

In the 21st century, every pocket and purse conceals a portal to the world; smartphones. They have become both a boon and a potential bane. Their profound influence extends beyond personal realms, shaping societal behaviours, norms, and even our biological rhythms. While they promise unprecedented connectivity, the psychological, social, and physiological toll they might exact has become a subject of concern and contemplation.

The sensory toll of public smartphone use

Once, public spaces like trains, parks, and cafes were havens of personal reflection or communal connection. Personally, after the end of a long day, I look forward to relaxing in the quiet carriage on the train, but have noticed how the peace is often shattered and I am surprised by the ferocity of my feelings towards those responsible for what feels like terribly intrusive noise.

What is going on? How has it become acceptable to shout your business into your phone regardless of the environment you are in? Smartphones, while connecting us to distant friends and vast information, have simultaneously introduced a unique form of sensory chaos into our shared environments. Who hasn’t heard the sales director broadcasting confidential details about their clients with an entire train compartment? Or experienced fellow concert-goers viewing an entire performance through a 6-inch screen while blocking your view, it feels like our societal behaviours have undergone a profound shift.

I can’t help feeling that the collective cacophony of ringtones, video sounds, and general mindless behaviour around our smartphones is becoming a significant source of sensory stress. The irony of this also amplifying feelings of social disconnection does not escape me, let alone the questions I have about the boundaries of personal space in the digital age.

The Sleep Paradox

Sleep, the age-old restorative process that every living being relies upon, now finds itself at odds with the very tool many of us set beside our pillows each night. Smartphones, designed to engage, inform, and occasionally enamour, often intrude into the sacred sanctuary of rest. Many many times, I find myself discussing the discomfort of being separated from one’s phone at night – they have become a digital comfort blanket, and it’s too stressful to put it away.

Yes, these devices offer conveniences from alarm clocks to meditation tracks to paying your bills at the click of a button; their omnipresence in our nighttime routines may be robbing us of restful sleep. The allure of just one more scroll, the beckoning blue light, or the sudden ping of a late-night message are modern challenges to achieving consistent, quality sleep. Waking up at 3 a.m., the temptation to keep scrolling is just too much and before you know it, bleary-eyed, it’s time to get up.

Navigating the digital age

I cannot deny that the age of information, characterised by the rise of the smartphone, has ushered in profound benefits – instantaneous communication, access to vast troves of information, and platforms for self-expression. However, as with all monumental shifts in societal behaviour, there are growing pains. Many academics, psychologists, and sociologists have observed and commented on the intricate dance between humans and their smart devices. While we’ve embraced the positives, it’s crucial to be aware of and navigate the potential pitfalls. The question isn’t about rejecting technology but understanding its influence and drawing boundaries where necessary.

Technically there are a number of key issues to consider.

Blue Light Emission

Devices like smartphones, tablets, and computer screens primarily emit blue light, a high-energy, short-wavelength light. While this type of light can be beneficial during daylight hours by increasing attention and mood, it can be particularly disruptive at night. The human body produces melatonin, often dubbed the ‘sleep hormone’, which regulates our sleep-wake cycle. However, excessive exposure to blue light in the evenings can suppress melatonin production. This suppression can delay the onset of REM sleep, reduce the duration of REM sleep, and consequently lead to poorer quality sleep and even sleep deprivation. In essence, your devices might be tricking your internal clocks into believing it’s still daytime, disrupting our natural circadian rhythms and the restorative benefits they bring.

Digital Stimulation

The very design of many apps and platforms encourages continual engagement. Whether it’s scrolling through ever-refreshing news feeds, playing visually intense games, or engaging with multimedia content, these digital experiences are designed to capture and retain our attention. This kind of stimulation activates the brain, making it alert and awake. Engaging with such content, especially before bedtime, can heighten our mental alertness, making the transition to a calm, rest-ready state much more challenging. Essentially, while your body might be ready for rest, your mind remains in a state of heightened activity.

Doom Scrolling

A recent phenomenon, ‘doom scrolling’, refers to the act of consuming a large quantity of negative or distressing news in a continuous scroll, often on social media platforms or news apps. This habitual scrolling, especially during uncertain times, can lead to feelings of despair, anxiety, and hopelessness. It becomes a cycle where individuals are seeking updates or news but continually encounter negative content, further amplifying any feelings of unease or distress.

Constant Interruptions

For those old enough to remember the flashing red light of the often nick-named crackberry (blackberry), it is well understood how constant notifications trigger a burst of adrenalin. Today, that flashing red light seems tame! Now you have to contend with a blitz of attention-seeking alerts. From social media updates to news alerts and email notifications to app updates, our devices buzz, beep, and light up constantly. Even if you choose to ignore a late-night notification, the mere sound or vibration can disrupt the process of falling asleep or jar someone out of deep slumber. For some, it creates a state of anticipation, where the mind is subconsciously waiting for the next ping or vibration, preventing a peaceful, undisturbed night’s rest.

Mental Stress

In an interconnected world, our devices often serve as a window to global events, personal dramas, and everything in between. While this can be enlightening and connective, it can also be a source of mental and emotional stress. Reading distressing news or engaging in intense social interactions can evoke strong emotional responses. These feelings don’t simply vanish when we set our devices aside; they linger, often manifesting as rumination or worry. As a result, the mind remains active and alert, processing and pondering these digital interactions and events, making it challenging to achieve the mental calmness required for restful sleep.

Fortunately, there are ways to mitigate these effects. Screen-free time before bed, utilising “night mode” features, and setting devices to “Do Not Disturb” can all contribute to better sleep hygiene.

What else can you do to support yourself?

1. Screen-Free Time Before Bed: It’s recommended to have at least 30 minutes to an hour of screen-free time before going to bed. This allows the brain to wind down and prepares the body for rest.
2. Night Mode Features: Many devices now have “night mode” or “blue light filter” features that reduce blue light emission in the evenings. While these modes can be helpful, they don’t fully eliminate the sleep-disrupting effects of screens.
3. Keep Devices Outside the Bedroom: Creating a sleep-conducive environment often means removing screens from the bedroom entirely. This reduces the temptation to check the device if one wakes up during the night.
4. Limit Stimulating Content: If you must use a device before sleep, try to engage with calming content, like reading a book or listening to soothing music, rather than stimulating activities like gaming or social media.
5. Set Do Not Disturb Modes: Many phones have a “Do Not Disturb” mode that can mute notifications during set hours, ensuring they don’t disrupt sleep.
6. Practice digital mindfulness: Be intentional about when and how you use your devices.
7. Set boundaries: Allocate specific times for device usage and stick to them, especially during social events and before bedtime.

In conclusion, while smartphones and digital technology have woven themselves into the fabric of our daily lives, we have the agency to determine the depth of their influence. Through understanding, mindfulness, and boundary-setting, we can let go of smartphones as comfort blankets and ensure that these tools enhance our lives rather than dominate them.

I often ponder on how the digital revolution mirrors the transformative changes ushered in by the Industrial Revolution, which began in the UK in the late 18th century and gradually spread worldwide into the 20th century. Industries and professions have emerged, peaked, and then completely fallen away as technology speeds ahead.

The world of digital technology has brought forth many ground-breaking innovations, with the emergence of the internet being paramount among them. Yet, among all these advancements, perhaps from the perspective of sleep and mental health, the scroll feature stands out for its, perhaps, understated insidious impact. From its ancient roots to its modern applications, scrolling has shaped our interactions with content. For me, it is like the modern-day sandman, stealthily stealing our time, especially before bed.

From Papyrus to Pixels

Earlier this year, on a trip to Egypt, we got suckered into visiting a papyrus shop. You know the sort – you go on a day trip and then you must visit “my friend’s shop”. As they laid out the scrolls of papyrus, I suddenly clocked the possibility that this might be the source of that trickly little beast, the scroll function. Perhaps the concept of scrolling isn’t uniquely digital? Instead, its lineage traces back to the scrollable papyrus rolls of ancient civilisations. This primitive method of “moving content” to reveal more has evolved as technology has raced forward.

Interest peaked; I researched more about the evolution of scrolling because I recall in the dusty recesses of my brain reading something about an engineer involved in the evolution of scrolling and regretting it (I can’t find a source for this, so maybe I dreamt it!?). So I found out that in the 1970s, the digital version of scrolling we’re familiar with began to take shape, thanks to the pioneering efforts at Xerox PARC. However, the broader adoption started in the 1980s, with the rise of operating systems from tech giants like Apple and Microsoft.

The infinite scroll revolution in social media

With the basic scroll function well-established, a new entrant emerged: infinite scroll. This is where content continuously loads as users delve deeper, offering an endless cascade of information mediated by faceless algorithms.

When discussing social media usage before bed, my clients will often have heard me bemoan those genius engineers at platforms like Twitter and Facebook who deliberately popularised this design, shifting user interaction from active searching to passive consumption – they have got us hooked! With an unending supply of new posts and content, we all find ourselves sucked in, spending more hours, often unintentionally, on these platforms.

Hooked on the scroll: the time thief

Scrolling before sleep: the unseen impact

The underlying psychology of infinite scrolling taps into our innate curiosity. The constant promise of “more” just below our current view can be enticing. This mirrors the anticipatory reward mechanism seen in slot machines; the next big reward, or in this case, a life-changing post or tweet that will solve everything, could be just a scroll away. (I actually think it’s less prosaic than this, perhaps there is always another cute puppy clip to watch?)

This “just one more” mentality is where the time-thieving nature of scrolling comes into sharp focus. Hours can fly by without realisation, especially during times when we should be winding down.

So it’s time to control the scroll

Recognising that we are all up against the behemoths of technical genius, we all need to take control of our tendency to be sucked by the scroll. Being aware of our digital habits, especially before bed, is the first step. We need to set some limits on our usage consciously. Tips to do this include:

• Setting screen-time limits.
• Using ‘Night Mode’ or similar features to reduce blue light exposure.
• Keeping a no-device rule an hour before bedtime.

The journey of scrolling, from its ancient beginnings to its digital dominance, is jaw-dropping. It is a stand-out example of the ability of the power of design to change human behaviour fundamentally. It’s almost impossible to live in a digital-free world, so we need to be aware and remain mindful of our usage and habits to ensure our well-being isn’t compromised. Balancing enjoyment of content with mindful consumption can ensure we don’t fall prey to the time-thieving nature of the scroll, especially at when we should be relaxing in the sanctity of our bed.

Night night.

The digital age has reshaped our world in numerous ways, from how we work and communicate to how we relax and even sleep. Two phenomena gaining traction in the realm of rest and relaxation are celebrity sleep podcasts and sleep-streaming on platforms like Twitch. But what drives their appeal? And what does their popularity reveal about our modern society?

In the nexus of recognition, intimacy, and solace, there’s a powerful element: the resonance of a familiar voice. One that’s closely tied to uplifting memories or experiences can serve as a therapeutic anchor. Suppose you think about it from an evolutionary lens. From that perspective, trust is paramount, and an admired figure — such as a celebrity — can harness a feeling of trust, facilitating a deeper state of relaxation. But there’s another layer here, one of profound intimacy.

For many people who are grappling with sleep disturbances, an underlying thread is often a palpable sense of isolation. So imagine this: you’re nestled in the silent cocoon of your bed, and the voice of a favoured celebrity becomes your sole companion. It’s almost like having an intimate, direct dialogue with them, especially when mediated through the immersive experience of headphones. The boundary between reality and fantasy becomes fluid, and it’s conceivable to find oneself lulled into a dreamscape as if being personally serenaded to sleep by your favourite person. For me this evokes the early life comfort of being read to by a trusted parent or caregiver.

The allure of celebrity sleep stories

Familiar voices in silent nights: The soothing resonance of a familiar voice, especially one connected to cherished memories, can have therapeutic effects. Celebrities, by virtue of their public personas, come with a built-in trust factor. This familiarity can make their voices feel like intimate companions, guiding listeners into dreamland.

Intimacy from afar: It’s more than just the voice; it’s the sense of personal connection. Imagine lying in bed, the world silent around you, and having your favourite star virtually whispering stories to you. It’s the same comfort derived from bedtime tales shared by a guardian in one’s early life.

Production and presentation: Consider the clarity of sound, the carefully selected musical compositions, and the professional sonic architecture – all synergistically converging to amplify the auditory experience, transmuting it into something both enveloping and therapeutic. Thinking too about celebrities, predominantly those with roots in the theatrical world. Their vocal cadence, honed through years of rigorous training, coupled with their innate narrative prowess, imparts depth to stories, making them resonate across a broad demographic spectrum.

Drawing a parallel to this concept of novelty infused with familiarity, I recall the excitement generated by Tom Hardy’s entrée into the realm of bedtime narrations on CBeebies (check out threads on Mumsnet!). That was a real testament to the magnetic pull of unexpected pairings in familiar settings with more than a hint of salacious thrill!

A glimpse of the real person: When a celebrity – shares their personal narratives – be it sleep challenges or nocturnal rituals, it provides a lens into their genuine human side. It acts as a bridge, connecting their ostensibly elevated experiences with our daily lives, suggesting that the distance between you and them isn’t as vast as one might think. Beyond the glitz and glamour, they too are human. There’s a profound connection or possibility that in hearing that someone like ‘xx’ navigates similar challenges; one feels less isolated in their own journey.

Watching others sleep on streaming platforms.

I appreciate that this is an evolving landscape with a monetary component but that aside it does speak to a very human need and seems to work at a deep level.

Tapping into ASMR:

Venturing into the realm of sleep streams, I cannot help but draw parallels with other sensory phenomena like ASMR (Autonomous Sensory Meridian Response). While certain thematic underpinnings regarding streaming align with the podcast territory, it has a unique texture reminiscent of the ASMR spectrum. It’s rather binary – a sensory experience that’s deeply resonant for some yet discordant for others. Consider ASMR’s auditory landscape: the tactile sensation of a brush against a microphone, the rhythmic cadence of towels folding, or the hushed timbre of whispered words. For a subset of individuals, this can induce a sensation colloquially termed as a “braingasm,” a euphoric cascade starting at the scalp and meandering downwards. This tingling sensation, though specific to ASMR, isn’t universal. Roughly 20% of its fans report experiencing it, whereas for others, the experience has been described as unnerving, uncomfortable and at times physically painful.

Shared Consciousness:

Watching someone else sleep offers comfort. The shared experience can reduce feelings of night-time anxiety or isolation.

One hypothesis positions ASMR as an echo of the nurturing bond between a caregiver and an offspring which makes me wonder about potential parallels with watching a streamer sleep on Twitch.

Mirror Neurons and Voyeurism:

There’s an implicit comfort in shared consciousness, even if passive. This shared experience might attenuate nocturnal anxieties or solitude, paving the way for restful slumber. Viewing someone in their bed – such an intimate private space can potentially catalyse a state of tranquillity in the observer, nudging them towards drowsiness. In theory this phenomenon potentially intersects with the domain of mirror neurons, neuronal entities that resonate when an action is both executed and observed.

Their discovery in primates in the 1990s laid the groundwork, and subsequent explorations hint at a similar network in humans. But it is important to note that while the primate data is robust, human inferences, gleaned from non-invasive imaging modalities, still tiptoe on the periphery of consensus. The role of these neurons, especially in spheres like empathy and linguistic processing, remains a dynamic area of research and discussion.

Lastly, there’s an element that feels slightly voyeuristic. The allure of unfiltered observation, perhaps? The ‘what if’ fantasy that is on offer in this digital landscape.

Pros and Cons:

Imagine a scenario where an individual finds solace in a specific celebrity-narrated sleep tale or alongside their favourite streamer. Over time, the positive reinforcement — perhaps their ability to fall asleep rapidly improves — reinforces this practice. Yet, as with many routines, there’s a potential for monotony or boredom to creep in. This predictability can ironically trigger problems, thrusting the individual into a renewed, frustrating search for auditory alternatives. This cyclical pattern, while seemingly benign, can inadvertently heighten nocturnal anxiety.

It’s essential to maintain perspective. Occasional reliance on such auditory aids can be benign, even therapeutic. However, perpetual dependence can erode one’s trust in the body’s intrinsic biological sleep mechanisms. At a base level, we ARE all programmed to sleep. The delicate balance lies in harnessing these devices as tools rather than primary drivers of our sleep process.

In both scenarios, two key elements are present that are often associated with sleep issues: blue light and white noise.

Blue light

Probably more of an issue with streaming, blue light, prevalent in our digital screens, can be considered a disruptor in our body’s intricate sleep-wake machinery. Central to this machinery is melatonin, an endogenous hormone that is a linchpin for our circadian rhythm. This rhythm, fundamentally, is a harmonisation of our internal clock with the solar day, choreographing a myriad of physiological processes, including sleep.

As you spend longer delving deeper into this digital solace or connection, perhaps drawn into serene sleep scenes on platforms like Twitch, the underlying physiological ramifications are quietly playing out. The entrancing blue light essentially communicates to the brain that it’s still daylight, leading to suppression or down-regulation of melatonin secretion.

Prolonged nocturnal exposure to blue light poses a problem: it can deceive our brain into misinterpreting the time of day. It’s akin to sending our internal clock an incorrect time signal – shining a torch directly into the brain, waking it up.

And here’s where the concept of sleep pressure, or sleep drive, becomes pivotal. Sleep drive is akin to a biological timer, gradually accumulating the longer we’re awake and compelling us toward rest. Melatonin plays an influential role in this sleep drive. When blue light blocks melatonin production, it inadvertently hampers the build up of this sleep pressure. The result? A subdued feeling of drowsiness despite the clock signalling bedtime resulting in difficulty falling asleep.

White noise

White noise has traditionally been heralded as a sleep aid, acting as an acoustic blanket to mask intrusive sounds and foster a consistent auditory environment. However, like many interventions in the realm of health and wellness, it’s not a one-size-fits-all solution. The intricate web of individual variability means that what’s soothing for one might be stimulating for another.

Recent studies have observed the potential overstimulating effects of white noise on the nervous system of specific individuals. While the ambient sound might blur the edges of disruptive noises from the environment, it can, paradoxically, become a source of continuous neural stimulation. Even at a subtle level, this chronic activation might maintain a heightened state of alertness in some, keeping the sympathetic nervous system—the body’s “fight or flight” system—more engaged than we’d like during rest. This state can perpetuate elevated stress hormone levels, like cortisol, potentially undermining the relaxation white noise aims to facilitate.

It’s worth noting that individual sensitivity to white noise can vary. For some, it’s a lullaby; for others, it might mimic the constant hum of a busy mind. As with many interventions, personalisation is vital. Regularly checking in with one’s own physiological and psychological responses can help discern whether white noise is a boon or a barrier to restful slumber.

Ultimately, understanding these subtleties reminds us of the complexity of sleep and the importance of tailoring our sleep needs and environments to our unique neurophysiological profiles.

Should we be concerned that people are turning to these platforms to get to sleep?

When dissecting the phenomenon of watching individuals sleep on platforms like Twitch, for me, as a psychotherapist, it is essential to explore it without judgment. No matter how enigmatic it might appear, all human behaviour often emanates from a profound place of seeking connection or understanding. We are all wired, biologically and sociologically, to seek connection, and in today’s digitised era, platforms like Twitch provide an avenue for that connection.

Yet, juxtaposed against the sanctity of personal space and the intimacy of slumber, it raises contemplative questions about our societal fabric. Does this trend spotlight a broader undercurrent of isolation that’s permeating our modern landscape? That trend is certainly reflected in my work.

While technology has undeniably fostered global connectivity, it’s worth pondering whether it simultaneously catalyses emotional solitude.

Loneliness, as we understand it, isn’t merely the absence of company, but often the feeling of being unseen or unconnected, even in a crowd. Watching someone in their most vulnerable state, asleep, might offer observers a semblance of human connection, albeit from behind a screen.

It’s essential, then, to not merely interpret but also reflect. While the act might seem innocuous, perhaps it’s a subtle siren urging us all to recognise and address the deeper issue of emotional disconnection in our interconnected age.

Ultimately while celebrity sleep podcasts and sleep streams might seem like modern quirks, they’re a window into our evolving relationship with technology, sleep, and human connection. As with any tool, moderation and self-awareness are key. It’s essential to use them wisely, ensuring they enhance our well-being rather than detract from it.