Gone to Bed but are you Sleeping? The effects of night-time screen views on diet and adiposity
In today’s society, it is common to scroll through social media as soon as you have settled in to bed. Some say it helps them fall asleep while others want to catch up on new posts and feel entertained as a means to wind down after a busy day. Nevertheless, a concerning amount of cases have risen over the years regarding the connection between lack of sleep and obesity in all ages around the world, and more specifically, in children. Studies have been conducted to examine the concern of late-night scrolling possibly being a disruption to one’s sleep-cycle, therefore causing disrupted appetite and weight gain.
What is the “Circadian Rhythm”?
The circadian rhythm is a natural oscillation that occurs every 24 hours. It follows the central and peripheral circadian clocks, which are located in the cells, organs or tissues outside of the suprachiasmatic nucleus. This cycle is crucial in energy metabolism and regulation of behaviors such as eating and activity(1). During the day with wakefulness energy intake, nutrient processing and activity is prominent. At night, sleep, fasting and restorative processes occur(1).
Metabolism and the Circadian Rhythm are strongly associated to eachother when maintaining an ideal sleep-wake cycle and healthy eating habits. It has been investigated that insufficient sleep can have effects on alterness, performance, and overall health. With an alarming amount of obesity development over the last couple decades, it has become important to focus on energy expenditure and appetite regulating hormones. Ghrelin, Peptide YY and Leptin are the main components of regulation in the hypothalamus region of the brain. When following the 24 hr cycle, the amount of energy intake and expenditure is observed in comparison to how much sleep is had and how much energy is needed in the parameter.
Appetite Hormones, What are They?
In the stomach, Ghrelin is produced by P/D1 cells that increase appetite(1). When there is a healthy energy balance, ghrelin levels increase between meals, decrease after, and increase again before sleep. The Circadian Rhythm promotes a healthy ghrelin cycle throughout the day and throughout the night(1). Leptin is produced by white adipocytes and decreases appetite. Leptin circulation is associated with adiposity and energy storage. In a 24 hr cycle, leptin levels are lower in the day and higher at night. Both hormones peak in early sleep state and decrease the deeper you sleep.
Minimal Screen-Time or None at all? The compromise.
Research has been conducted focusing on two main age groups, adolescents and adults. Because technology is prominent in today’s age, those who are mainly impacted are adolescents and adults(2). Most individuals have access to at least a cellphone, which has an impact on sleep quality and waist circumference(2). Although it may be impossible to completely take out device and media, especially in children and adolescents, it can be minimized to aid with maximizing long-term health regulations. On average individuals can feel sleepy 3 days a week, which impacts their activity and appetite(3). It is possible to find a balance with screen-time at night and not have interfere with the quality of your sleep. Ensuring guidelines in your life and hope to promote proper device usage throughout the day will establish a healthy night-time routine that will then improve your Circadian alignment and Metabolism regulation.
So, is it okay to use your phone 10 minutes before you fall asleep? Yes and No. It is understandable to want to relax and use a method to “get sleepy” but it should be done in extreme moderation. Device usage is high throughout the day, whether it is at your office job, school, or at home which makes it reasonable to minimize it as much as possible before you go to sleep. Starting as soon as possible with a new device routine will ensure a healthier and longer life full of energy and a healthy gut!
References
Chaput, JP., McHill, A.W., Cox, R.C. et al. The role of insufficient sleep and circadian misalignment in obesity. Nat Rev Endocrinol 19, 82–97 (2023). https://doi.org/10.1038/s41574-022-00747-7
Kracht CL, Wilburn JG, Broyles ST, Katzmarzyk PT, Staiano AE. Association of Night-Time Screen-Viewing with Adolescents’ Diet, Sleep, Weight Status, and Adiposity. International Journal of Environmental Research and Public Health. 2022; 19(2):954. https://doi.org/10.3390/ijerph19020954
Gupta, Nidhi1,2,. Impact of Smartphone Overuse on Health and Well-Being: Review and Recommendations for Life-Technology Balance. Journal of Applied Sciences and Clinical Practice 4(1):p 4–12, Jan–Apr 2023. | DOI: 10.4103/jascp.jascp_40_22
