Screen Time and Bipolar Disorder
*Photo by Mukul Wadhwa on Unsplash
Whether or not you live with bipolar disorder, screen time has a tremendous influence on your life. These days, wherever you look, someone is plugged into an electronic device—whether it is a phone, computer, or tablet.
When you look at the screen of an electronic device, you probably notice the bluish-white light emitted from it. This bluish-white light triggers something in your brain to stay awake. So, if you are working on a device in bed before you bunk down for the night, you can expect your sleep to be directly impacted.
Protect Your Sleep
Screen time is an important topic to consider because it can reduce the quality of sleep you get each night—especially if you are on an electronic device right before going to bed.
Protecting your sleep needs to be a top priority in managing your bipolar disorder. If you get too much or too little of it, it might trigger a mood episode.
What To Do
To protect your sleep, stay off of all electronic devices before going to bed and while you are in bed, as well. Make it a goal to stop all electronic use an hour before heading to bed—and 2 hours is even better.
The other option is to switch your electronic device to “night mode” when you are in bed. Nowadays, most devices have this as an option. Just make sure that it is actually reducing the bluish screen light.
My Personal Experience
Screen time has always been a huge issue for me. Most of my advocacy efforts, along with running my nonprofit, require an online presence. Needless to say, I am on my computer or phone for a large portion of the time.
My goal is to shut off all my electronics before getting into bed. Therefore, I strive to get all of my online activities accomplished before the night arrives. This does not always happen, but that is the exception.
If there is a pressing issue that requires my attention online, close to when I go to bed, I switch my electronic device to night-time viewing mode. Most of the time, I simply make a note of it on a white erasable board that we have hung up.
I know the importance of protecting my sleep. Protecting my sleep entails getting at least eight hours of sleep each night, and sometimes I need more if I am taking a medication with drowsiness as a side effect. I also strive to get in bed at the same time each night and wake up at the same time each morning.
Messing around with my sleep cycle is a recipe for disaster. Lack of sleep and low quality of sleep have both triggered a manic episode for me in the past. I have noticed when I use electronics at night that it reduces my quality of sleep because I wake up numerous times during the night.
Make A Game Plan
One of the best ways you can manage bipolar disorder is by creating a game plan, or plan of attack. Take the following ideas into consideration when creating your own plan:
• Plan beforehand.
• Get off all electronic devices at least two hours before going to bed.
• Make sure to use the night-time mode when looking at any electronic device.
• Strive for getting eight hours of sleep.
• Schedule the time when you will go to bed each night and when you will wake up each morning.
Last Thoughts
Excessive screen time can be extremely problematic to your quality of sleep. This is especially true if you live with bipolar disorder. My focus, and I hope yours is too, will always be on moderation.
