Lifestyle
Social media before bedtime wreaks havoc on our sleep − a sleep researcher explains why screens alone aren’t the main culprit
Social Media Before Bedtime? A sleep researcher explains why late-night social media disrupts sleep less because of screens and blue light, and more because of emotional engagement—doomscrolling, social comparison, habitual checking and FOMO—that keeps the brain aroused and delays rest.
Brian N. Chin, Trinity College
“Avoid screens before bed” is one of the most common pieces of sleep advice. But what if the real problem isn’t screen time − it’s the way we use social media at night?
Sleep deprivation is one of the most widespread yet overlooked public health issues, especially among young adults and adolescents.
Despite needing eight to 10 hours of sleep, most adolescents fall short, while nearly two-thirds of young adults regularly get less than the recommended seven to nine hours.
Poor sleep isn’t just about feeling tired − it’s linked to worsened mental health, emotion regulation, memory, academic performance and even increased risk for chronic illness and early mortality.
At the same time, social media is nearly universal among young adults, with 84% using at least one platform daily. While research has long focused on screen time as the culprit for poor sleep, growing evidence suggests that how often people check social media − and how emotionally engaged they are − matters even more than how long they spend online.
As a social psychologist and sleep researcher, I study how social behaviors, including social media habits, affect sleep and well-being. Sleep isn’t just an individual behavior; it’s shaped by our social environments and relationships.
And one of the most common yet underestimated factors shaping modern sleep? How we engage with social media before bed.
Emotional investment in social media
Beyond simply measuring time spent on social media, researchers have started looking at how emotionally connected people feel to their social media use.
Some studies suggest that the way people emotionally engage with social media may have a greater impact on sleep quality than the total time they spend online.
In a 2024 study of 830 young adults, my colleagues and I examined how different types of social media engagement predicted sleep problems. We found that frequent social media visits and emotional investment were stronger predictors of poor sleep than total screen time. Additionally, presleep cognitive arousal and social comparison played a key role in linking social media engagement to sleep disruption, suggesting that social media’s effects on sleep extend beyond simple screen exposure.
I believe these findings suggest that cutting screen time alone may not be enough − reducing how often people check social media and how emotionally connected they feel to it may be more effective in promoting healthier sleep habits.
How social media disrupts sleep
If you’ve ever struggled to fall asleep after scrolling through social media, it’s not just the screen keeping you awake. While blue light can delay melatonin production, my team’s research and that of others suggests that the way people interact with social media may play an even bigger role in sleep disruption.
Here are some of the biggest ways social media interferes with your sleep:
- Presleep arousal: Doomscrolling and emotionally charged content on social media keeps your brain in a state of heightened alertness, making it harder to relax and fall asleep. Whether it’s political debates, distressing news or even exciting personal updates, emotionally stimulating content can trigger increased cognitive and physiological arousal that delays sleep onset.
- Social comparison: Viewing idealized social media posts before bed can lead to upward social comparison, increasing stress and making it harder to sleep. People tend to compare themselves to highly curated versions of others’ lives − vacations, fitness progress, career milestones − which can lead to feelings of inadequacy and anxiety that disrupt sleep.
- Habitual checking: Social media use after lights out is a strong predictor of poor sleep, as checking notifications and scrolling before bed can quickly become an automatic habit. Studies have shown that nighttime-specific social media use, especially after lights are out, is linked to shorter sleep duration, later bedtimes and lower sleep quality. This pattern reflects bedtime procrastination, where people delay sleep despite knowing it would be better for their health and well-being.
- Fear of missing out, or FOMO: The urge to stay connected also keeps many people scrolling long past their intended bedtime, making sleep feel secondary to staying updated. Research shows that higher FOMO levels are linked to more frequent nighttime social media use and poorer sleep quality. The anticipation of new messages, posts or updates can create a sense of social pressure to stay online and reinforce the habit of delaying sleep.
Taken together, these factors make social media more than just a passive distraction − it becomes an active barrier to restful sleep. In other words, that late-night scroll isn’t harmless − it’s quietly rewiring your sleep and well-being.
How to use social media without sleep disruption
You don’t need to quit social media, but restructuring how you engage with it at night could help. Research suggests that small behavioral changes to your bedtime routine can make a significant difference in sleep quality. I suggest trying these practical, evidence-backed strategies for improving your sleep:
- Give your brain time to wind down: Avoid emotionally charged content 30 to 60 minutes before bed to help your mind relax and prepare for sleep.
- Create separation between social media and sleep: Set your phone to “Do Not Disturb” or leave it outside the bedroom to avoid the temptation of late-night checking.
- Reduce mindless scrolling: If you catch yourself endlessly refreshing, take a small, mindful pause and ask yourself: “Do I actually want to be on this app right now?”
A brief moment of awareness can help break the habit loop.
Brian N. Chin, Assistant Professor of Psychology, Trinity College
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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More Than Hair: How the Back-to-School Haircut Impacts Confidence
(Feature Impact) For years, parents make nearly every style decision for their children – from first-day outfits to picture-day haircuts. Then, almost overnight, those little ones develop opinions of their own about what to wear and how to style their hair.
As boys enter middle and high school, 84% of parents notice their sons care significantly or somewhat more about their appearance, based on results of a survey conducted by Atomik Research on behalf of Sport Clips Haircuts, a sports-themed haircutting franchise specializing in haircuts for men and boys.
What’s more, according to the American Psychological Association, physical appearance is an important part of adolescent identity, helping young people express themselves while also navigating social expectations and peer relationships. Those expectations have added more pressure on children and teens to present themselves well as nearly three-quarters of parents surveyed (71%) said boys today face more pressure to look put-together going into a new school year than they remember from their own school years.
Haircuts are Becoming Part of Back-to-School Checklists
While shopping for school supplies, organizing backpacks and choosing first-day outfits are all familiar traditions ahead of a new school year, scheduling a haircut is increasingly part of the back-to-school agenda. While 20% of parents surveyed notice their child shift back into school mode when they pick out their first-day outfit, and another 19% said it’s when their sons pack or organize their bags, 71% said getting their son a fresh haircut or new hairstyle has become a reliable part of their back-to-school routine.
In fact, more than one-third of parents said their preteen or teenage sons are the ones asking for a back-to-school haircut. Another 22% said they bring it up around the same time, meaning more than half of boys are already thinking about how they’ll show up on the first day.
The Connection Between Appearance and Confidence
Ninety-five percent of parents surveyed said the way their son feels about his appearance influences how confidently he approaches school, sports and social activities. As boys age and want to choose their own style, a haircut is only one piece of the equation. Allowing them to choose clothes they feel comfortable wearing as well as having conversations about what they’re looking forward to (and what they’re nervous about) as another school year begins are also part of the preparations that can help boost self-esteem before they ever walk through the school doors.
The Hairstyles Boys are Asking for This Year
If you thought parents’ opinions about theirs sons’ haircuts mattered, think again. More than half of boys ages 11-17 know exactly what haircut they want before the school year begins. Parents report many are inspired by celebrities, athletes or digital creators.
According to the survey, 30% of boys want a tapered fade like the one U.S. goalkeeper Matt Freese wore during the 2026 World Cup. Nearly a quarter (24%) of respondents said their child wants a classic cut, similar to YouTuber Caylus Cunningham. Only 10% of boys are requesting a longer or shaggy style, like actor Jacob Elordi, and even fewer are looking for fringe bangs; the “broccoli cut,” which is short on the sides and curly on top; or a buzz cut.
Whether it’s a subtle trim or a completely new style, the back-to-school haircut has evolved into one of the first opportunities each school year for boys to express themselves. Learn more about this year’s trends, and schedule an appointment ahead of the school year, at sportclipsinc.com.
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Consumer Corner
Things to Look for When Considering an Auto Secured Loan
Many Americans continue to feel pressure from rising everyday expenses. Some are turning to credit cards and other expensive options like unsecured loans to cover surprise bills, manage a temporary gap in cash flow or even pay for basics like groceries and gas. For these people, an auto secured loan may offer another option for borrowers who own a vehicle and are looking for a more affordable way to access funds.
(Feature Impact) Many Americans continue to feel pressure from rising everyday expenses. Some are turning to credit cards and other expensive options like unsecured loans to cover surprise bills, manage a temporary gap in cash flow or even pay for basics like groceries and gas.
For these people, an auto secured loan may offer another option for borrowers who own a vehicle and are looking for a more affordable way to access funds.
Unlike an unsecured personal loan, an auto secured loan uses a vehicle as collateral. This can help borrowers qualify for higher loan amounts at better interest rates and with more flexible repayment terms.
Not all loans are created equal, however. If you’re considering an auto secured loan, here are six features that responsible lender Oportun suggests borrowers prioritize when evaluating their options.
1. Transparent, Easy-to-Understand Terms
A responsible lender will clearly explain the loan’s annual percentage rate (APR), monthly payment amount, repayment schedule, fees and total cost over time.
Borrowers should also understand what happens if a payment is missed and what options may be available if financial circumstances change. Clear information helps consumers make confident, informed decisions.
2. Affordable and Predictable Payments
The best loan is one that fits comfortably within your budget. Look for fixed monthly payments, reasonable repayment terms and the ability to pay off the loan early without penalties. Be cautious of products that rely on repeated refinancing or loan rollovers that can increase costs over time.
3. Lower-Cost Alternatives to Payday
When unexpected expenses arise, some consumers turn to high-cost forms of credit, such as payday loans, because they are often marketed as fast and easy to secure.
A responsible auto secured loan may offer a more affordable alternative with lower rates and repayment terms designed to help borrowers successfully repay what they borrow rather than become trapped in a cycle of debt. Be sure to shop rates across loan types and lenders.
4. Flexibility and Strong Customer Support
Life doesn’t always go according to plan. Borrowers should look for lenders that offer convenient account management tools, flexible payment options and access to knowledgeable customer support representatives. The ability to get help when it’s needed can make a meaningful difference over the life of your loan.
5. Credit Building Opportunities
A loan can do more than just solve an immediate financial need. Many responsible lenders report payment activity to the major credit bureaus, allowing borrowers to build or strengthen their credit history through consistent, on-time payments. Over time, a stronger credit profile can open the door to additional financial opportunities.
6. Responsible Collateral Practices
Before taking out an auto secured loan, it’s important to understand how a lender approaches collateral. Responsible lenders use a vehicle to help expand access to credit. They do not offer credit as a shortcut to taking ownership of your vehicle. Look for lenders that offer hardship assistance and work with borrowers facing financial setbacks before pursuing collection actions. Repossession should always be a last resort.
Choosing the Right Lending Partner
If you’re considering an auto secured loan, make sure the lender you choose supports these six practices. Responsible lenders design their products to help people both access funds for short-term needs and improve their long-term financial health.
For example, Oportun offers clearly priced auto secured personal loans designed to help members access affordable credit and repay them on time so they can build a stronger financial future. Since its founding, the lender has provided more than $22 billion in responsible and affordable credit, helped more than 1.3 million people establish a credit history and saved its members more than $2.5 billion in interest and fees.
By focusing on lenders that prioritize transparency, affordability, flexibility and successful repayment outcomes, borrowers can find an auto secured loan that meets their current and future financial needs. Discover more information by visiting Oportun.com.
Photos courtesy of Shutterstock
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Oportun
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Travel
How to Get More Out of Your Travel Budget
Every great vacation starts long before you pack a suitcase – from choosing where to go to mapping out the perfect itinerary – ensuring you get the most out of your travel budget.
How to Get More Out of Your Travel Budget
(Feature Impact) Every great vacation starts long before you pack a suitcase – from choosing where to go to mapping out the perfect itinerary.
A recent survey conducted online by Talker Research on behalf of World of Hyatt found 70% of U.S. respondents ages 18-65 feel pressure to make every vacation feel “worth the money.” For many, travel rewards have become part of making that happen with 74% saying using travel rewards makes travel spending feel more worthwhile. That sentiment is even stronger among younger travelers, including 84% of Gen Z and 77% of Millennials.
It’s no surprise travelers are putting more thought into the planning process. Nearly 4 in 10 respondents said they spend three or more hours researching and choosing a destination, showing that getting the most out of a travel budget has become just as important as choosing the destination itself.
Make Everyday Spending More Rewarding
One of the easiest ways to stretch your travel budget is choosing a credit card that rewards the purchases you’re already making. More than half of travelers (53%) who travel at least once a year and use credit cards said they’d travel more often if accommodations were partially covered by rewards or points, while 36% said they’d take trips they otherwise wouldn’t.
With the World of Hyatt Credit Card from Chase, cardmembers earn two Bonus Points per $1 spent on dining, local transit and airline tickets purchased directly from the airline, plus one Bonus Point per $1 on all other purchases. When it’s time to travel, cardmembers earn up to 9X total points on qualifying purchases at participating Hyatt hotels and resorts (four Bonus Points per $1 spent with the card and up to five Base Points per eligible $1 spent as a World of Hyatt member). By turning everyday spending into travel rewards, the credit card can help bring those getaways within reach.
For those looking to earn toward future vacations faster, now through Aug. 20, 2026, new World of Hyatt Credit Card cardmembers can earn up to 75,000 Bonus Points – enough to redeem for up to five free nights at Category 1-5 Hyatt hotels or resorts when redemption levels are at or below 15,000 points per night.
- 45,000 Bonus Points after spending $5,000 on purchases in the first three months from account opening
- Up to 30,000 Bonus Points by earning two Bonus Points total per $1 spent in the first six months on purchases that normally earn one Bonus Point (up to $15,000)
Free hotel nights also top many travelers’ wish lists with nearly half of survey respondents (45%) saying they’re the most valuable travel reward. To help make stays more attainable, the credit card also includes an annual Category 1-4 Free Night Award after each cardmember anniversary with the opportunity to earn a second after spending $15,000 in a calendar year. Complimentary Discoverist status adds even more value with perks like room upgrades and 2 p.m. late checkout (as available), helping make every stay even more enjoyable.
Find Your Next Escape
Put your rewards to work at unforgettable destinations, such as:
- Get away this fall
Experience fall at Hyatt Regency Chesapeake Bay Golf Resort, Spa and Marina, where scenic waterfront trails, championship golf and seasonal outdoor adventures offer a relaxing change of pace.
- Celebrate the season in the city
Plan a festive Chicago getaway at Chicago Athletic Association with easy access to Millennium Park’s ice-skating rink, the Christkindlmarket, holiday lights and the city’s vibrant dining scene.
- Spend the new year at the beach
Escape to Wild Dunes Resort, where oceanfront accommodations, sandy beaches, championship golf and resort amenities create the perfect coastal Carolina getaway.
Start Planning Your Next Adventure
Whether you’re planning a bucket-list vacation or a weekend escape, thoughtful planning and making everyday spending work harder can help unlock your next getaway.
Learn more about maximizing your travel rewards at chase.com/gethyattcard.
Content courtesy of Chase and World of Hyatt.
Credit Cards are issued by JPMorgan Chase Bank, N.A. Member FDIC.
Talker Research surveyed 2,000 U.S. adults aged 18 – 65 who travel at least once per year and use credit cards. The survey was commissioned by Hyatt and administered online by Talker Research between June 29-July 6, 2026.+
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