Mindless Scrolling of Short Videos Before Bedtime and Its Association with Sleep Deprivation 

Andalucia Luvrien – 8a.andalucialuvrien@gmail.com

July 5th, 2025

Edited by the YNPS Publications Team.

Abstract 

In today’s digital era, smartphones and social media have become nearly ubiquitous worldwide. This paper aims to better understand how social media, particularly in the form of short videos, affects our sleep quality. Short-form videos have gained immense popularity due to their engaging and addictive nature, designed to capture users’ attention quickly and encourage prolonged viewing. However, excessive consumption of these videos, especially before bedtime, can disrupt sleep quality. Many people habitually check social media late at night, often without conscious intention, which raises concerns about the negative impacts on both sleep and brain health. This paper explores the consequences of mindless scrolling through short videos on sleep deprivation and the subsequent effects on cognitive functions. 

Introduction 

Smartphones have become nearly ubiquitous in developed countries, with approximately three-quarters of the population owning one. Beyond communication, smartphones serve as a major source of entertainment through platforms like TikTok, Instagram Reels, and YouTube Shorts. These short videos, typically lasting 30 seconds to one minute, encourage continuous viewing by quickly shifting from one piece of content to another. This rapid consumption can reduce attention span and foster addictive scrolling behavior. Many users engage in this activity during nighttime, often after completing daily responsibilities, using it as a way to relax or take a break. However, prolonged scrolling can extend into late hours, delaying bedtime and reducing overall sleep duration. This behavior poses significant concerns for sleep health, which is essential for optimal brain function. 

Sleep plays a critical role in maintaining both physical and mental health. Despite its importance, many individuals, particularly teenagers who are the heaviest smartphone users, fail to obtain sufficient sleep. Insufficient sleep is linked to various health problems, including cognitive impairments and an increased risk of sleep disorders. Researchers have primarily focused on how social media affects sleep quality. Therefore, this literature review aims to better understand the consequences of mindless scrolling through short videos on sleep quality and their potential long-term effects on brain function. 

Methodology 

This paper uses a literature review approach to explore the correlation between social media use, particularly mindless scrolling of short-form video content, and its effects on sleep quality. Relevant studies were selected based on their alignment with the research topic, using keywords such as “short videos,” “addiction,” and “sleep deprivation.” The review specifically aims to address gaps in the literature concerning the impact of short videos on social media platforms and their potential to contribute to sleep disturbances and brain health. 

Literature Review 

Sleep is one of the most important parts of human life; it is linked to our ability to perform daily activities. Lack of sleep can have severe negative impacts not only on our mental health but also on memory performance and increases the risk of chronic illnesses. Many people advise each other that the cause of sleeping late is due to phone screen time, but when we look closer, it is mostly related to social media use. In 2025, the number of smartphone users worldwide is estimated to reach approximately 7.3 billion (Statista, 2024). This widespread access facilitates extensive social media engagement, with over 5 billion social media users recorded at the start of 2024 (DataReportal, 2024). 

Social media is a platform where we see other people’s content, whether it’s about their lives or just entertainment. These days, short videos are what make social media more engaging. Short-form videos are mostly any videos under two minutes long. They include Instagram Reels, YouTube Shorts, and TikTok videos. These videos are concise and easy to scroll through. However, even though the videos are short, spending time on each platform can turn into hours of scrolling and develop into a habit of constantly looking for more entertaining videos. 

Additionally, the lightweight and fast-paced nature of short-form videos makes it easy for users to become emotionally attached. Smartphone use, especially during sleep hours, is a major factor associated with sleep disruption (Aili et al., 2017; Dissing et al., 2022). Blue light emitted from screens can negatively affect sleep and may contribute to health problems (Harvard Health Publishing, 2023). The harmful effects of blue light are worsened when combined with social media use on smartphones, so the key factor disrupting sleep is not just the screen itself but the constant engagement with social media. 

Social media use, particularly through mindless scrolling, can significantly influence brain function due to the brain’s ability to adapt and change, a process known as neuroplasticity. It is defined as the ability of the nervous system to change its activity in response to intrinsic or extrinsic stimuli by reorganizing its structure, functions, or connections after injuries, such as a stroke or traumatic brain injury (TBI) (Malik & Al-Eissa, 2023). Our brains form and strengthen neural pathways based on repeated experiences, meaning that frequent exposure to social media stimuli can alter brain structure and function over time. Specifically, the continuous stimulation from short videos may reinforce neural circuits related to reward and attention, potentially increasing cognitive arousal. This heightened arousal before bedtime can disrupt the natural processes that regulate sleep quality. 

These short videos often trigger the common social experience known as FOMO (Fear of Missing Out). This creates pressure to constantly stay updated with new content, which can lead to sleep deprivation. The anticipation of discovering something new keeps users awake, delaying sleep until tiredness finally sets in, often after prolonged exposure to blue light from the screen. FOMO can heighten anxiety and create a sense of urgency to consume as much information as possible, even though the brain cannot process it all at once. This anxiety and delayed sleep disrupt the brain’s ability to consolidate memories effectively. Sleep is a critical period during which the brain actively strengthens and organizes new memories, particularly through slow-wave and REM sleep stages. When sleep is shortened or fragmented due to behaviors like late-night social media scrolling, these memory consolidation processes are impaired, leading to difficulties in learning and cognitive performance (Rasch & Born, 2013). 

Moreover, research shows that spending hours on social media activates the brain’s dopamine reward system in a way similar to addictive substances, although this activation is often unstable and unpredictable. This happens because users have little control over the content curated by algorithms on their “For You” pages, which prioritize popular or viral posts to maximize engagement. The brain’s reward system is responsible for feelings of satisfaction and motivation, and studies indicate that people are more likely to feel pleasure when exposed to trending content. This unpredictable reward pattern reinforces compulsive social media use, influencing how the brain forms habits and processes information. Over time, these changes can alter neural pathways through neuroplasticity, affecting attention, decision-making, and self-regulation (Loker, 2024). 

Discussion 

This review highlights the complex relationship between social media use, sleep disruption, and cognitive function. The widespread adoption of smartphones and social media platforms has transformed daily habits, with short-form videos and algorithm-driven content fostering prolonged engagement. As demonstrated, this engagement often triggers FOMO, which increases anxiety and delays bedtime, contributing to sleep deprivation. The role of blue light exposure further exacerbates sleep disturbances by disrupting circadian rhythms.

The neurobiological evidence underscores the critical importance of sleep for memory consolidation and cognitive performance. Disrupted or insufficient sleep impairs the brain’s ability to strengthen and organize memories, particularly during slow-wave and REM sleep stages (Rasch & Born, 2013). This impairment can have cascading effects on learning, which are vital for academic and occupational functioning. 

Moreover, the activation of the brain’s dopamine reward system by social media mirrors mechanisms seen in substance addiction, with algorithmic unpredictability reinforcing compulsive behaviors (Kuss & Griffiths, 2017; Loker, 2024). This neuroplastic adaptation may lead to long-term changes in neural pathways, making it challenging for users to moderate their social media consumption. 

However, the current body of research also reveals important nuances. For example, some studies suggest that the total screen time may be less critical than the timing and emotional engagement with social media content (Hjetland et al., 2025). Additionally, active social media use, such as meaningful interactions, may have less detrimental effects on sleep compared to passive or problematic use. Gender differences and cultural contexts further influence these dynamics, indicating that interventions should be tailored accordingly. 

Despite these advances, significant gaps remain. Most studies rely on cross-sectional designs, limiting causal inferences. Longitudinal and experimental research is needed to clarify the directionality between social media, particularly in the usage of short-form videos, and sleep quality, and to evaluate the effectiveness of interventions such as digital detoxes or blue light filters. Furthermore, the specific impact of emerging social media formats, such as short-form videos, on neurocognitive functions warrants deeper exploration. 

Conclusion 

This review highlights the detrimental effects of excessive consumption of short-form videos on sleep quality. The rapid, highly stimulating nature of these videos triggers repeated dopamine release, reinforcing compulsive scrolling behaviors that reshape neural pathways through neuroplasticity. This rewiring particularly affects brain regions responsible for emotional regulation and executive control, leading to diminished focus. Moreover, the habitual use of smartphones late into the night exposes users to blue light, which disrupts circadian rhythms and reduces sleep quality. Sleep deprivation, in turn, impairs critical brain functions such as memory consolidation. The superficial and fragmented nature of short video content further limits deep cognitive engagement and long-term memory retention, exacerbating difficulties in sustained attention and complex task performance. 

Given these consequences, it is crucial to promote awareness about mindful digital consumption and implement practical strategies to mitigate harm. Recommendations include not only setting limits on screen time, but especially encouraging breaks from continuous scrolling to support cognitive restoration. Additionally, interventions such as mindfulness training may help improve attention control in habitual users. Future research should investigate the long-term neurological impacts of short video addiction and explore effective behavioral interventions. Addressing these issues is essential to preserving brain health and sleep quality in an era dominated by fast-paced digital media.

Works Cited

Aili, K., Åström-Paulsson, S., Stoetzer, U., Svartengren, M., & Hillert, L. (2017). Reliability of actigraphy and subjective sleep measurements in adults: The design of sleep assessments. Journal of Clinical Sleep Medicine, 13(1), 39–47. https://doi.org/10.5664/jcsm.6384 

Chawla, P. K., & Sethi, S. (2025). Exploring the effect of social media usage on sleep quality and anxiety levels in adults. International Journal of Indian Psychology, 13(2), Article 1302. https://doi.org/10.25215/1302.201 

Davis, K. (2023, March 15). Why social media screen time is so bad for sleep. Scientific American. https://www.scientificamerican.com/article/why-social-media-screen-time-is-so-bad-for-sleep/ 

Dissing, A. S., Andersen, T. O., Nørup, L. N., Clark, A., Nejsum, M., & Rod, N. H. (2022). Daytime and nighttime smartphone use: A study of associations between multidimensional smartphone behaviours and sleep among 24,856 Danish adults. Journal of Sleep Research, 30(4), e13356. https://doi.org/10.1111/jsr.13356 

Exelmans, L., & Van den Bulck, J. (2017). Bedtime mobile phone use and sleep in adults. Psychiatry Journal, 2017, Article 4786639. https://doi.org/10.1155/2017/4786639 

Harvard Health Publishing. (2023). Blue light has a dark side. Harvard Health. https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side 

Hjetland, G. J., Skogen, J. C., Hysing, M., Gradisar, M., & Sivertsen, B. (2025). How and when screens are used: Comparing different screen activities and sleep in Norwegian university students. Frontiers in Psychiatry, 14, Article 1548273. https://doi.org/10.3389/fpsyt.2025.1548273 

Kuss, D. J., & Griffiths, M. D. (2017). Social networking sites and addiction: Ten lessons learned. International Journal of Environmental Research and Public Health, 14(3), Article 311. https://doi.org/10.3390/ijerph14030311 

Levenson, J. C., Shensa, A., Sidani, J. E., Colditz, J. B., & Primack, B. A. (2016). The association between social media use and sleep disturbance among young adults. Adolescence, 51, 41–49. https://doi.org/10.1016/j.adolescence.2016.05.008 

Loker, E. (2024). How social media changes your brain (and what to do about it). Myndlift. https://www.myndlift.com/post/how-social-media-changes-your-brain-and-what-to-do-about-it 

Malik, F., & Al-Eissa, E. (2023). Neuroplasticity. In StatPearls [Internet]. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK557811/ 

MedicalXpress. (2025, April 8). Social media before bedtime wreaks havoc on our sleep: Screens alone aren’t the main culprit. https://medicalxpress.com/news/2025-04-social-media-bedtime-wreaks-havoc.html 

Panova, T., & Carbonell, X. (2023). Problematic internet use and internet addiction: A systematic review of clinical research. In K. S. Young & C. N. de Abreu (Eds.), Internet addiction (pp. 123–146). Academic Press. https://doi.org/10.1016/B978-0-12-818626-8.00008-6 

Park, C., & Park, Y. R. (2014). A conceptual model on smartphone addiction of early childhood. International Journal of Social Science and Humanity, 4(2), 147–154. https://doi.org/10.7763/IJSSH.2014.V4.336 

PhillyVoice. (2025, April 11). Social media before bedtime wreaks havoc on our sleep – here’s why screens alone aren’t the main culprit. https://www.phillyvoice.com/social-media-sleep-disruption-emotional-engagement/

Rasch, B., & Born, J. (2013). About sleep’s role in memory. Physiological Reviews, 93(2), 681–766. https://doi.org/10.1152/physrev.00032.2012 

Statista. (2024). Number of smartphone users worldwide from 2016 to 2025. In Statista. Retrieved June 24, 2025, from https://www.statista.com/statistics/330695/number-of-smartphone-users-worldwide/ 

Turel, O., Brevers, D., & Bechara, A. (2018). Time distortion when users at-risk for social media addiction engage in non-social media tasks. Journal of Behavioral Addictions, 7(2), 252–262. https://doi.org/10.1556/2006.7.2018.20 

Wang, Y., Li, J., & Zhang, L. (2023). Neural mechanisms underlying the cognitive and emotional consequences of sleep deprivation: A review. Frontiers in Neuroscience, 17, Article 1254248. https://doi.org/10.3389/fnins.2023.1254248 

Zhao, Y., Qian, M., & Zhang, J. (2023). Exploring the mechanisms of short video addiction: The mediating role of flow experience and the moderating role of self-control. Frontiers in Psychology, 14, Article 1287735. https://doi.org/10.3389/fpsyg.2023.1287735