Do you find yourself scrolling through social media late at night, feeling like you are missing out on something exciting? Whether it’s a friend’s dinner party or a viral trend, FOMO (Fear of Missing Out) is something we’ve all experienced at some point. And it turns out, this modern-day anxiety is more than just a feeling—it could be affecting your sleep too.
In today’s digital world, we’re constantly flooded with updates, notifications, and the pressure to stay connected. But when that pressure follows us into bed, it can disrupt our ability to unwind and fall asleep. In this article, we’ll explore how FOMO affects sleep, the science behind it, and, of course, some strategies to get that much-needed rest.
The Rise of FOMO in the Digital Age
Today, we live in a hyper-connected world, with social media platforms that keep us plugged in 24/7. Platforms like Instagram, Twitter, TikTok, and Snapchat have transformed the way we interact with others, but they’ve also created a whole new set of problems: FOMO.
The “Fear of Missing Out” is exactly what it sounds like. It’s that feeling that everyone is having fun without you, and you’re being left behind. Social media doesn’t help: it’s full of perfectly curated images of brunches, parties, vacations, and everything in between. But social media doesn’t show the full picture. What we’re often seeing are highlights, not the everyday struggles or moments of boredom. Yet, our brains have a hard time distinguishing between reality and the filtered versions of life on social media. That’s where FOMO takes root.
According to a 2023 study published in the Annals of Medicine and Surgery, social media use is strongly associated with feelings of anxiety and depression, especially among younger people. It turns out that when we see others engaging in exciting activities, our brains can release stress hormones, making us feel more anxious.
This constant stream of updates creates a sense of urgency—if we don’t keep up, we might miss out on something important. And the more we feel like we’re falling behind, the more likely we are to keep checking our phones late into the night, even when we know we should be sleeping.
So, while social media has made it easier to connect with others, it’s also made it much harder to disconnect and get some peaceful rest. And this is where the trouble begins—how FOMO affects sleep is not just a matter of missing out but also of disrupting our natural sleep patterns.
How does FOMO affect sleep?
We’ve all been there: you’re about to hit the bed, ready for some well-deserved rest, when suddenly your phone buzzes. It’s a message, a notification, or maybe a new post from your friend who’s out having fun (while you’re at home). But instead of ignoring it and going to bed, you check your phone, and before you know it, 30 minutes have passed. Sound familiar?
This late-night scrolling is a prime example of how FOMO affects sleep. When we experience FOMO, we’re flooded with emotions like anxiety, stress, and the fear of missing out. These feelings trigger the release of cortisol, the body’s stress hormone. And guess what? High cortisol levels don’t exactly make for a peaceful sleep.
A study published in the Journal of Business Research found that heavy social media use leads to increased feelings of FOMO, which in turn leads to higher levels of stress and difficulty sleeping. When we’re anxious about what we’re missing out on, it becomes much harder to calm our minds and relax before bed.
Our brains remain active, processing those feelings of anxiety and inadequacy, which makes it harder to fall asleep.
Not only does FOMO affect the quality of sleep, but it can also delay when you actually fall asleep.
A 2015 study found that people who engage in late-night social media use have a harder time sticking to a regular sleep schedule. When you’re up late scrolling, your body’s circadian rhythm (the internal clock that regulates sleep and wake cycles) gets thrown off. The result? You end up staying awake longer than you planned, ultimately sacrificing the quality of your rest.
So, if you’re wondering why you’re lying in bed wide-eyed and thinking about the social event you weren’t invited to, it’s not just in your head. The anxiety from FOMO can significantly disrupt both the onset and the quality of your sleep.
How to Manage FOMO and Improve Sleep
Now that we’ve talked about how FOMO affects sleep let’s get down to how to manage FOMO and improve your sleep quality.
Set Boundaries for Social Media Use
The first step is setting some boundaries. It’s easy to get caught in a scroll hole at night, but setting limits can help you unwind. Try setting a timer for social media use or using apps to track and limit your screen time. Aim to stop scrolling at least an hour before bed, giving your mind time to relax and unwind.
Create a Relaxing Nighttime Routine
Having a calming pre-sleep routine can signal your brain that it’s time to wind down. Try activities like reading a book, journaling, or practicing meditation.
Use Technology to Your Advantage
Even though it might seem counterintuitive, there are ways to use technology to help you sleep better. Many sleep tracking apps monitor your sleep cycles and provide insights into how your habits are affecting your rest. Pillow can help you optimize your bedtime routine, ensuring you get the rest you need.
The Takeaway Message
Remember, it’s okay to disconnect and prioritize rest. Sleep isn’t just about turning off your body—it’s about allowing your mind to relax too. So next time you feel the urge to check your phone, think about your mental health and your well-being. You deserve quality sleep, and with a little effort, you can beat FOMO and enjoy a good night’s rest.