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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.