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Sleep experts share how late night screen time can sabotage your quality of rest
- More than half of Americans use their phones within an hour before bedtime, according to the National Sleep Foundation.
- Experts recommend shutting off devices earlier for better quality of sleep.
- Breaking the habit involves redesigning nighttime routines by replacing screen time with activities like reading or spending time with family.
Like many of us, Jessica Peoples has heard the warnings about excessive screen time at night. Still, she estimates spending 30 to 60 minutes on her phone before going to sleep, mostly scrolling through social media.
“Recently, I’ve been trying to limit the amount,” says Peoples, a discrimination investigator with the state of New Jersey. “I do notice that how much time I spend affects how long it takes to fall asleep.”
Over half of Americans spend time on their phones within an hour of going to sleep, according to a survey by the National Sleep Foundation. That’s the very latest we should shut off devices, experts say.
The brain needs to wind down long before bedtime to get the restorative deep sleep that helps the body function, said Melissa Milanak, an associate professor at Medical University of South Carolina specializing in sleep health.
James Walter uses a phone at home in the Queens borough of New York, on April 7, 2021. Sleep scientists long ago established that insufficient sleep is linked with poor health outcomes, anxiety, obesity and several other negative effects. The research is equally conclusive that smartphones are particularly disruptive to the circadian clock that regulates sleep and other hormones. (AP Photo/Jessie Wardarski, File)
“You wouldn’t take a casserole out of the oven and stick it right in the fridge. It needs to cool down,” Milanak said. “Our brains need to do that too.”
Upending your bedtime routine may not be easy, but insufficient sleep has long been linked to anxiety, obesity and other negative outcomes. Research shows smartphones are particularly disruptive to the circadian clock that regulates sleep and other hormones.
“There are a million and one ways screens create problems with sleep,” said Lisa Strauss, a licensed psychologist specializing in cognitive behavioral treatment of sleep disorders.
The brain, she said, processes electric light — not just a smartphone’s much-maligned blue light — as sunshine. That suppresses melatonin production, delaying deep sleep. Even very little bright-light exposure in bed has an impact.
IT’S NOT JUST THE LIGHT THAT KEEPS YOU UP
Of course, doomscrolling through the news, checking emails or being tempted by ever more tailored videos on social media has its own consequences.
So-called “technostress” amps you up — possibly even triggering the brain’s flight or flight response. And algorithms designed to be engaging compel many social media users to scroll longer than they intended.
“Now it’s 30 minutes later, when you wanted to watch a couple videos and fall asleep,” Milanak said.
Though much of the scientific research on online media focuses on adolescents and young adults, Strauss said most of her clients struggling with insomnia are middle-aged. “People go down these rabbit holes of videos, and more and more people are getting hooked,” she said.
HOW TO BREAK THE HABIT
The issue is not just curtailing phone use in bed, but phone use at night. That means redesigning your routine, particularly if you use your phone as a way to decompress.
It helps to create replacement behaviors that are rewarding. An obvious contender is reading a physical book (e-readers are better than phones but still cast artificial light). Milanak also suggests using that hour before bed to take a warm bath, listen to a podcast, make school lunches for the next day, spend time with family or call a relative in another time zone.
“Make a list of things you like that never get done. That’s a great time to do stuff that doesn’t involve screens,” she said. Using a notepad to write down the to-do list for the next day helps keep you from ruminating in bed.
Do those activities in another room to train yourself to associate the bed with falling asleep. If there’s no other private refuge at home, “establish a distinct microenvironment for wakefulness and sleep,” Strauss said. That could mean sitting on the other side of the bed to read, or even just turning the other way around with your feet at the headboard.
Finally, sequester the phone in another room, or at least across the room. “Environmental control can work better than will power, especially when we’re tired,” she said.
WHAT IF STOPPING DOESN’T FEEL REALISTIC?
There are ways to reduce the harm. Setting the phone on night mode at a scheduled time every day is better than nothing, as is reducing screen brightness every night. Hold the phone far from your face and at an oblique angle to minimize the strength of the light.
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Minimize tempting notifications by putting the phone on do not disturb, which can be adjusted to allow calls and messages from certain people — say, an ailing parent or a kid off at university — to go through. But none of these measures give you carte blanche to look at whatever you want at night, Strauss said.
She also recommended asking yourself why checking social media has become your late-night reward.
“Think about the larger structure of the day,” she said. Everyone deserves solitary moments to relax, but “maybe be more self-indulgent earlier so you have what you need.”
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Fox News AI Newsletter: Katy Perry says fake Met Gala photos fooled her mom
Welcome to Fox News’ Artificial Intelligence newsletter with the latest AI technology advancements.
IN TODAY’S NEWSLETTER:
– Katy Perry admits fake Met Gala photos even fooled her mom
– Micro business owners are using AI to compete with big brands to level the playing field: report
– Randy Travis uses AI for new music after stroke damaged brain, speech
NEW YORK, NEW YORK – MAY 02: Katy Perry attends The 2022 Met Gala Celebrating “In America: An Anthology of Fashion” at The Metropolitan Museum of Art on May 02, 2022 in New York City. (Photo by Dimitrios Kambouris/Getty Images for The Met Museum/Vogue) ((Photo by Dimitrios Kambouris/Getty Images for The Met Museum/Vogue))
IT’S SUPERNATURAL: A picture of Perry at the bottom of the Met steps circulated online, leading fans to believe the “Wide Awake” singer was attending the event. In the picture, Perry is wearing an off-white ball gown adorned with roses and moss.
GROWING WITH AI: Over 3,000 micro business owners were surveyed by Venture Forward, GoDaddy’s international research initiative, in February 2024 about leveraging generative artificial intelligence to compete with large brands and level the playing field across a multitude of industries.
LOUISVILLE, KENTUCKY – MAY 04: (L-R) Randy Travis and Mary Davis attend the Kentucky Derby 150 at Churchill Downs on May 04, 2024 in Louisville, Kentucky. (Photo by Daniel Boczarski/Getty Images for Churchill Downs) (Daniel Boczarski/Getty Images for Churchill Downs)
‘FOREVER AND EVER, AMEN’: Many in the entertainment world are concerned about what artificial intelligence will mean for the future, but for Randy Travis, the technology is giving his voice back.
SPEEDY EXIT: At the Consumer Electronics Show in January, the Walmart division unveiled a new AI-powered scanning system positioned at store exits that captures images of carts and verifies payment for all items within a member’s basket.
THE WRATH OF KHAN: The Federal Trade Commission, under Chairwoman Lina Khan, shows no signs of relenting in its global campaign to suppress American tech companies in favor of their international competitors.
WASHINGTON, DC – JULY 13: Federal Trade Commission Chair Lina Khan testifies before the House Judiciary Committee in the Rayburn House Office Building on Capitol Hill on July 13, 2023 in Washington, DC. The committee and its chairman, Rep. Jim Jordan (R-OH), have accused Khan and the commission of “mismanagement,” “disregard for ethics and congressional oversight” and “politicized rulemakings.” (Chip Somodevilla/Getty Images)
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Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future with Fox News here.
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The most dangerous encounter to avoid in social media
They are dangerous, tricky scams designed to tug at your better judgment, draining bank accounts, creating havoc with your friends, and manipulating your reputation. Social engineering scams – the type of scams used by criminals to exploit a person’s trust to obtain money or sensitive information or both – have become much more sophisticated with the rise of artificial intelligence.
I’m passionate about protecting your privacy and security. I often hear from people saying, “Why should I care? I’d never fall for one of these scams.” Guess again.
Until now, popular phishing scams typically involved scammers calling innocent people, claiming to be from a company, and convincing them they owe money on an invoice or something. To combat this, brands have tried to protect their customers by saying, “They’ll never call.” But with OpenAI’s recent announcement of its voice-mimicking tool, we’re heading into a new era of social engineering scams.
We spoke to Tom Tovar, CEO of Appdome, a cybersecurity company dedicated to protecting mobile apps. He unveils the unsettling truth about social engineering scams and warns that it’s not just about being aware – it’s about being prepared. The time to change our mindset is now or risk becoming the next victim in the ever-evolving game of digital deception.
Illustration of artificial intelligence (Kurt “CyberGuy” Knutsson)
How to spot a social engineering scam
In the intricate world of cybersecurity threats, social engineering scams really make their mark by cleverly manipulating our human instincts and emotions. According to Tovar, “Social engineering scams exploit the everyday fear, uncertainty, and doubt in humans to gain access to protected accounts, information, resources, payments, and more. These attacks can also abuse commercial expectations, business processes, and psychological tactics to trick humans into interacting with the scam.”
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Illustration of artificial intelligence over data (Kurt “CyberGuy” Knutsson)
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What are some of the most recent social engineering scams?
In these scams, fraudsters masquerade as employees from banks, financial institutions or government agencies to gain the trust of their targets. Another social engineering scam could look like a vacation giveaway from a familiar friend but is instead a trick to get you to engage. By leveraging this trust, they manipulate individuals into divulging sensitive information or making financial transactions that benefit the scammer.
“In these attacks, the attacker has to get the user to interact,” Tovar explains.”So, they may send a very convincing text message to the victim purporting to be the fraud department of the bank.” This text message will say something like, “Did you make this purchase?” showcasing a supposedly fraudulent amount, usually concerning enough to panic the victim into replying “no” as quickly as possible. When they do this, they may receive a response saying, “Thank you. Someone from our fraud team will be in touch with you shortly.”
From there, the attacker and the victim are now in direct communication, where they can be tricked into handing over their sensitive information. In other scenarios, they may be told they need to download specific software to mitigate whichever situation the scammer convinced them of. With this software, the scammer can control the entire device.
Though there are other variations of this new social engineering style, they all involve taking advantage of the victim’s emotions and vulnerability to commit their deceptive act. When we asked Tovar how we can expect social engineering scams to change with this current wave of AI-supported, AI-generated scams, he said, “It’s just the wind before the storm.”
Illustration of AI aimed at you (Kurt “CyberGuy” Knutsson)
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How should you adjust your outlook to recognize better and combat social engineering scams?
Many brands have told their customers, “We’ll never call you,” to fight these impersonation scams. It makes sense but only leads scammers to devise new ways to trick their victims. Not only this, but according to Tovar, there’s another issue with telling your users that you won’t call them. “As brand loyalists, enthusiasts and supporters, that’s not really what we want our favorite brands to say.” He’s right. After all, one of the reasons customers may choose one brand over the competition is the ease with which they can talk to somebody if they have a question or concern.
Scammer using AI to trick you (Kurt “CyberGuy” Knutsson)
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Beyond gut feelings: Navigating the blurred lines of AI-driven scams
Tovar says, “Of course, if someone calls you, you want to be aware of what you’re being asked to do, and if it sounds fishy, don’t do it.” But because of AI’s sophistication and the clever, innovative tricks that scammers have up their sleeves, asking you to go with your “gut feeling” is simply not enough. “The line between what feels fishy and what feels real is gone.”
A woman answering phone call while on her laptop (Kurt “CyberGuy” Knutsson)
Proactive steps against sophisticated social engineering scams
Protecting yourself from social engineering scams, especially in the age of AI, requires a multifaceted approach. Here are some steps to help you safeguard against such threats.
1. Stay informed: Keep up to date with the latest scam tactics and cybersecurity news. Awareness is the first line of defense.
2. Verify independently: If contacted by someone claiming to be from a company, verify the claim by contacting the company directly through official channels.
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3. Guard personal information: Be cautious about sharing personal information, especially in response to unsolicited communications.
4. Use two-factor authentication: Enable two-factor authentication wherever possible to add an extra layer of security.
5. Be skeptical: Approach too-good-to-be-true offers and urgent requests for action with skepticism.
6. Secure communications: Use encrypted communication channels and avoid discussing sensitive information over unsecured networks.
7. Regularly update systems: Keep operating systems and cybersecurity software up to date to protect against known vulnerabilities.
8. Avoid unknown links and downloads: Do not click on links or download attachments from unknown sources, as they may contain malware. The best way to protect yourself from clicking malicious links that install malware that may get access to your private information is to have antivirus protection installed on all your devices. This can also alert you of any phishing emails or ransomware scams. Get my picks for the best 2024 antivirus protection winners for your Windows, Mac, Android & iOS devices.
9. Report suspicious activity: If you suspect a social engineering attempt, report it to the appropriate authorities.
By implementing these steps, individuals and organizations can build a stronger defense against the evolving landscape of social engineering scams. It’s important to remember that as technology advances, so do the tactics of scammers. Continuous education and vigilance are key to staying protected.
Kurt’s key takeaways
Sadly, dodging sneaky social engineering scams is part of our everyday life in the world of connecting online. It’s like a game of digital cat-and-mouse, and we’ve got to stay one step ahead. So, what’s the game plan? First, let’s keep our eyes peeled for the latest scammer tricks – it’s all about staying in the know. However, it’s also about prevention, not just detection. If you get a call or message that smells fishy, trust your gut and double-check with the official sources. Remember, sharing is not always caring, especially regarding your personal information. Oh, and those too-good-to-be-true offers? That’s a big red flag. Let’s not make it easy for the scammers.
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Have you ever encountered a social engineering scam? What red flags helped you recognize it? Let us know by writing us at Cyberguy.com/Contact.
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