Smartphones and Brain Health: The Surprising Truth

Smartphones have become an integral part of our lives, but excessive use of these devices can have a serious impact on our mental and emotional health. 

At Brainwave Academy, we believe that awareness is the first step to finding balance and improving your overall wellbeing. In this article, we’ll explore the negative impact of smartphones on our health and provide you with research links, graphs, and statistics to help you understand the extent of the problem.

Disrupted Sleep Patterns

 

There is a growing body of research suggesting that excessive smartphone usage can disrupt our sleep patterns, leading to poor sleep quality and insomnia. Here are some key points and research findings on this topic:

  1. Blue light emitted by smartphones disrupts our sleep-wake cycle: Exposure to blue light, which is emitted by smartphones and other electronic devices, can suppress the production of melatonin, a hormone that helps regulate our sleep-wake cycles. This can make it more difficult to fall asleep at night and can reduce the quality of our sleep. A study published in the Journal of Applied Physiology found that exposure to blue light before bedtime delayed the onset of melatonin production and reduced the amount of melatonin produced.

  2. Smartphone use before bedtime delays the onset of REM sleep: A study conducted by researchers at the University of California, Berkeley found that using smartphones before bedtime can delay the onset of REM sleep, the stage of sleep that is important for processing emotions and consolidating memories. The study also found that participants who used their smartphones more frequently during the day had more difficulty falling asleep at night.

  3. Adolescents who use smartphones before bed have shorter sleep durations: Another study published in the journal Pediatrics found that adolescents who reported more screen time before bed had significantly shorter sleep durations and were more likely to experience sleep disturbances. The study also found that adolescents who had electronic devices in their bedrooms had more difficulty falling asleep and had poorer sleep quality.

  4. Smartphone use at night leads to later bedtimes: A review of 20 studies published in the journal PLOS ONE found that exposure to electronic devices before bedtime was consistently associated with poor sleep outcomes, including later bedtime, shorter sleep duration, and lower sleep quality.

  5. The impact of smartphones on sleep is greater among younger users: A study published in the journal Nature found that younger smartphone users are more susceptible to sleep disruption than older users. The study found that younger users were more likely to use their phones in bed, had more trouble falling asleep, and had poorer sleep quality compared to older users.

Links to the studies:

  1. Journal of Applied Physiology study: https://journals.physiology.org/doi/full/10.1152/japplphysiol.00617.2016
  2. University of California, Berkeley study: https://www.cell.com/current-biology/fulltext/S0960-9822(19)30677-5
  3. Pediatrics study: https://pediatrics.aappublications.org/content/136/4/638
  4. PLOS ONE review: https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0174619
  5. Nature study: https://www.nature.com/articles/s41598-018-38419-5

Increased Anxiety and Stress

  1. Constant distractions: One of the primary ways in which excessive smartphone usage negatively affects our stress and anxiety levels is through constant distractions. Smartphones are designed to grab our attention with notifications, messages, and alerts, which can interrupt our ability to focus and engage in deep work. This constant interruption can make it difficult to complete tasks efficiently, leading to feelings of frustration and stress. A study by Kostadin Kushlev and colleagues found that even the mere presence of a smartphone can negatively affect cognitive performance and increase anxiety levels. (source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5669824/)

  2. Increased anxiety: The constant barrage of notifications and alerts on our smartphones can also lead to increased anxiety levels. A study by Andrew Przybylski and Netta Weinstein found that people who were interrupted by notifications on their smartphones reported higher levels of anxiety and lower levels of well-being. (source: https://www.sciencedirect.com/science/article/pii/S0747563216306389)

  3. Social media use: Another way in which excessive smartphone usage can negatively affect our stress and anxiety levels is through social media use. Social media platforms can be a major source of stress and anxiety due to the constant comparison to others that occurs on these platforms. A study by Brian Primack and colleagues found that young adults who spent more time on social media reported higher levels of anxiety and depression symptoms. (source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5557259/)

  4. Fear of missing out (FOMO): The fear of missing out (FOMO) is another way in which excessive smartphone usage can negatively affect our stress and anxiety levels. FOMO refers to the anxiety that arises when we feel like we’re missing out on something important that’s happening on our smartphones or social media platforms. A study by Alejandro Lleras and colleagues found that people who checked their smartphones more frequently reported higher levels of anxiety and experienced more difficulty focusing on their work. (source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6597379/)

Reduced Attention Span

Excessive smartphone use can reduce our ability to focus and concentrate on tasks, affecting our productivity and overall wellbeing.

  1. Multitasking: Excessive smartphone usage often involves multitasking, such as checking social media, responding to messages, and browsing the web while trying to complete other tasks. This can lead to a decrease in concentration and attention span. Research has found that multitasking can lead to a reduction in productivity and an increase in errors. (source: https://www.sciencedirect.com/science/article/pii/S0010027712002199)
  2. Brain changes: Excessive smartphone usage can also lead to changes in the brain that negatively impact concentration and attention span. A study by Hyung Suk Seo and colleagues found that young adults who were heavy smartphone users had decreased gray matter volume in the anterior cingulate cortex, which is associated with cognitive and emotional control. (source: https://www.sciencedirect.com/science/article/pii/S030645301200115X)
  3. Digital overload: Excessive smartphone usage can also lead to digital overload, which occurs when we are exposed to too much digital information at once. This can result in a decrease in cognitive function and attention span. A study by Gloria Mark and colleagues found that participants who received a high volume of email messages reported feeling more stressed and had decreased productivity levels. (source: https://www.sciencedirect.com/science/article/pii/S1071581914000075)
  4. Screen time: Spending too much time on screens, such as smartphones, can also negatively impact concentration and attention span. A study by Jean Twenge and colleagues found that increased screen time among teenagers was associated with a decrease in attention span and a higher likelihood of being diagnosed with attention deficit hyperactivity disorder (ADHD). (source: https://jamanetwork.com/journals/jamapediatrics/article-abstract/2754102)

Social Media and Mental Health

  1. Social comparison: One of the primary ways in which social media negatively affects our emotional health is through social comparison. Social media platforms often present curated and idealized versions of people’s lives, which can lead to feelings of inadequacy and low self-esteem. A study by Kross and colleagues found that the more people used Facebook, the worse they felt about their lives. (source: https://journals.sagepub.com/doi/full/10.1177/0265407517739832)

  2. Cyberbullying: Social media platforms can also be a breeding ground for cyberbullying, which can have negative effects on emotional health. A study by Hinduja and Patchin found that cyberbullying was associated with increased levels of depression, anxiety, and stress. (source: https://www.sciencedirect.com/science/article/abs/pii/S0747563213000716)

  3. Addiction: Excessive social media use can also lead to addiction, which can negatively affect emotional health. A study by Andreassen and colleagues found that addiction to social media was associated with higher levels of anxiety and depression. (source: https://journals.sagepub.com/doi/abs/10.1177/2050162117724179)

  4. FOMO: Fear of missing out (FOMO) is another way in which social media can negatively affect our emotional health. FOMO refers to the anxiety that arises when we feel like we’re missing out on something important that’s happening on social media. A study by Tandoc and colleagues found that FOMO was associated with increased levels of anxiety and stress. (source: https://www.sciencedirect.com/science/article/abs/pii/S0360131516303535)

Electromagnetic Radiations

  1. Increased cancer risk: Some studies have suggested a link between prolonged exposure to electromagnetic radiation and an increased risk of cancer, particularly brain tumors. (source: https://www.who.int/news-room/q-a-detail/radiation-electromagnetic-fields-and-health)

  2. Reproductive issues: There is some evidence to suggest that exposure to electromagnetic radiation may have negative effects on reproductive health, including a decreased sperm count in men and an increased risk of miscarriage in women. (source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4074720/)

  3. Neurological effects: Some studies have suggested that prolonged exposure to electromagnetic radiation may have negative effects on the nervous system, including headaches, dizziness, and cognitive impairment.  (source: https://www.who.int/news-room/q-a-detail/radiation-electromagnetic-fields-and-health)

While reducing excessive smartphone use is the most effective way to alleviate the negative effects it has on our mental and emotional health, it can be challenging for many people. If you find it difficult to disconnect from your smartphone, consider using BrainLife, our digital detoxification and healing technology that includes five brainwave guidance therapy tracks designed to restore balance and provide relief from the negative effects of excessive smartphone use.

In addition, here are some tips that may help reduce the negative effects of excessive smartphone use:

  • Set boundaries: Establish clear boundaries for when and how you use your smartphone. For example, set a specific time for checking emails and social media and avoid using your phone before bed.
  • Take breaks: Take regular breaks from your smartphone to give your brain a rest. Go for a walk, read a book, or engage in other activities that don’t involve your phone.
  • Practice mindfulness: Mindfulness techniques such as meditation and deep breathing can help reduce anxiety and stress associated with excessive smartphone use.
  • Use airplane mode: Use airplane mode or turn off your phone during designated “offline” times, such as during meals or while spending time with loved ones.
  • Limit notifications: Limit the number of notifications you receive by turning off notifications for non-essential apps.
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