Generation Z consist of individuals born between 1997 to 2012. They are the first generation to grow up with technology which has led to a significant impact of digital devices on sleep, specifically due to social media (Anderson et al., 2022). The convenience of access to social media has contributed to 93% of Gen Z admitting to staying up past their bedtime (Aloddi et al., 2023). The light weight design of devices makes it easy for individuals to stay in their beds for hours scrolling. Engaging in this behaviour creates an association between the bed and wakefulness making it more difficult to fall asleep. The blue light emitted by devices further contributes to difficulties with falling asleep as light delays the release of the hormone melatonin, which promotes sleep (Jefferson et al., 2017).
TikTok is an increasingly popular platform used by more than 60% of Gen Z (Carters et al., 2022). Videos tailored to the interests of individuals by the algorithm make it easy to keep scrolling especially because of their short duration. These short interest tailored videos stimulate the brain leading to bursts of the neurotransmitter dopamine that contributes to individuals experience of a rewarding sensation (West et al., 2023). This increases the likelihood of people continuing to engage with the app, to experience this feel good chemical again. Bite sized video clips and absence of a clock on the app makes it easy for individuals to lose track of time and become so absorbed that they persist to engage in social media past their usual time of sleep.
Among these bite sized videos are trends that circulate on all sorts of topic and sleep is no exception. Only 16% of videos on sleep health and tips uploaded to TikTok are made by physicians with 88% of these videos being created by non-professionals (Sanderson et al., 2024). This is concerning as most individuals report never confirming with their healthcare provider whether online information is accurate, leading to misinformation spreading (Gomez et al., 2020). Bed rotting is an especially popular sleep trend which involves staying in bed for a prolonged period of time and engaging in activities other than sleep. Approximately 1/4 of Gen Z have reported trying this trend (Delton et al., 2021). Bed rotting has been framed by some as a self care method however others have deemed it as harmful to reaching adequate duration and quality of sleep due to continual association of the bed with wakefulness. Professionals have said that whilst this trend may not bring immediate harm to the sleep of individuals, this practice can contribute to more difficulties in falling asleep making it harder for individuals to break this pattern of sleep behaviour later on (Levingham et al., 2020).
How to only use the bed for sleep:
Individuals should only visit the bed when they are sleepy and don’t have the energy to do anything else in bed but sleep. If feelings of sleepiness disappear, individuals should engage in a relaxing activity that promotes sleep OFF the bed and head back into it once they feel sleepy again.
Technology and sleep tips:
- Set a time for technology use
- Lower the brightness and sound of devices to not be so stimulating
- Don’t sleep with devices nearby as this increases the urge to check them
- Stop using devices an hour before sleep
It is important to note that these tips are of little use if individuals themselves have no interest in improving their sleep, therefore it is also valuable to practice developing a positive relationship with sleep.
Louise Salindong