What is digital vamping and how does it affect teenagers' sleep?

Vamping It's a term derived from the English words 'vampire' (an animal active at night) and 'texting' (sending messages). In psychological and mental health terms, it refers to the practice, mostly carried out by young people, of excessive and unhealthy use of electronic devices (cell phones, laptops, tablets, consoles) in bed . A practice that, according to all experts, has effects on mental, physical, and emotional health.

Both the blue light from screens and the brain, which remains unnaturally active late at night, suffer the harmful effects of this practice, which is especially common during vacations, when parents let their guard down and teenagers feel a different kind of freedom that they take advantage of in front of a screen. The immediate result is chronic insomnia, although there are a number of other consequences.

Blue light from electronic devices and insomnia: a direct relationship

A study conducted by the Sleep Unit at the University Clinic of Navarra established that if the last thing we look at before going to sleep is our cell phone, we will definitely experience sleep disturbances and a poor performance the following day.

The short-wavelength light emitted by the devices we use before bed is what causes problems when using screens at that time. Our body secretes melatonin to help us fall asleep, and it does so two hours before we go to sleep. If we're online too late, the brain thinks it's daytime and doesn't secrete this hormone. The consequence is that sleep is delayed and the rest period is shortened; this is what is scientifically known as "technological insomnia."

Starting with blue light, which is so harmful to physical and mental health, camping affects us in no way positive, affecting several areas, from weight gain to chronic stress and daytime fatigue.

Lack of routines and lax parental supervision worsen the diagnosis

From Qustodio, a leading platform for online safety and digital well-being, psychology experts warn that this nocturnal practice, known as vamping, increases during the summer months. "During school holidays, many young people find nighttime use of their phones, social media, or video games a quick and easy way to entertain themselves."

The lack of "obligations" in routines, and the fact that parents relax their usual rules, encourages digital consumption to shift to the evening, when teens feel freer and away from their family environment. Gloria R. Ben, a psychologist at Qustodio, says, " The lack of sleep due to the nighttime disturbances caused by vamping forces the body into a vicious cycle of irritability, apathy, low tolerance for frustration , and demotivation."

The less rest we get, the less energy we'll have the next day, which reduces quality leisure time. "Falling into routines like scrolling through social media loops will not only steal time from our rest, but also worsen the feeling of existential emptiness and mental fatigue ," says the expert.

Here's how parents can regain control of the situation and combat vamping.

Experts suggest a series of precautions families can take to combat the dangerous situation of nighttime digital addiction . The first of these is to establish a digital disconnection period of at least one hour before going to sleep.

Leading by example is essential: showing that adults also need that disconnection is key for teenagers, and beneficial for parents. At the end of the day, there's nothing better than promoting relaxing activities that help pave the way for mental and physical rest so that the rest is satisfying.

Of course, as the psychologist suggests, "opening spaces for judgment-free dialogue allows adolescents to share their concerns. Many understand that not sleeping well is detrimental to them, but feel the immediate benefit of being connected makes up for it . That's why it's so important to listen to them and help them build real alternatives that don't involve punishment, but rather understanding and support," she concludes.