Answers to research questions 11-15
11. How does sleep deprivation influence emotional regulation and cognitive performance?
Lack of sleep has negative effects on both the body and mind. Generally, it leads to reduced cognitive functions such as memory and concentration decline, slower judgment and decision-making, emotional instability like irritability and anger, increased depression and anxiety, and greater feelings of fatigue and exhaustion.
It also weakens the immune system, reducing resistance to illness, slows reaction times which raises the risk of accidents, disrupts hormonal balance causing increased appetite and risk of obesity, increases the risk of cardiovascular diseases, and lowers performance in school or work.
This section focuses on the effects of sleep duration on cognitive function and emotional state.
An experiment was conducted with 50 high school students aged 17 to 18 from northern Israel, comparing cognitive function and emotional state after 8 to 10 hours of sleep (optimal sleep) and 4 to 6 hours of sleep (sleep deprivation).
As for cognitive decline, memory decreased by 20.39%, concentration by 22.72%, and chemistry test scores dropped by 35%. Regarding emotional changes, tension increased by 64.92%, feelings of depression rose by 63.39%, anger went up by 46.85%, fatigue increased by 64.92%, and vitality decreased by 57.8%.
These results show that sleep deprivation has harmful effects on both cognitive function and emotional state. The researchers also emphasized the importance of promoting healthy sleep habits among young people to improve academic performance and mental health.
An experiment was conducted with 50 high school students aged 17 to 18 from northern Israel, comparing cognitive function and emotional state after 8 to 10 hours of sleep (optimal sleep) and 4 to 6 hours of sleep (sleep deprivation).
As for cognitive decline, memory decreased by 20.39%, concentration by 22.72%, and chemistry test scores dropped by 35%. Regarding emotional changes, tension increased by 64.92%, feelings of depression rose by 63.39%, anger went up by 46.85%, fatigue increased by 64.92%, and vitality decreased by 57.8%.
These results show that sleep deprivation has harmful effects on both cognitive function and emotional state. The researchers also emphasized the importance of promoting healthy sleep habits among young people to improve academic performance and mental health.
[References]
Auctores. (n.d.). Impact of sleep duration on cognitive performance and emotional state changes in high school students | Auctores. Auctores.
Alhola, P., & Polo-Kantola, P. (2007, October 1). Sleep deprivation: Impact on cognitive performance.
12. How does the habit of using social media in bed affect sleep onset and quality?
Using social media in bed negatively affects both sleep onset and sleep quality.
-sleep onset-
Regarding delayed sleep onset, exposure to stimulating content—whether it's entertaining, upsetting, or thought-provoking—can activate the brain and make it harder to relax. Additionally, feelings like “just one more scroll” or “I might miss something” can trigger FOMO (fear of missing out) and endless scrolling, leading to extended phone use and a later bedtime.
Regarding delayed sleep onset, exposure to stimulating content—whether it's entertaining, upsetting, or thought-provoking—can activate the brain and make it harder to relax. Additionally, feelings like “just one more scroll” or “I might miss something” can trigger FOMO (fear of missing out) and endless scrolling, leading to extended phone use and a later bedtime.
-sleep quality-
As for reduced sleep quality, one major factor is the blue light emitted from smartphone screens, which suppresses the release of melatonin, the hormone that regulates sleep, and disrupts the body’s natural circadian rhythm. Furthermore, notifications or vibrations during the night can cause brief awakenings or fully interrupt sleep.
As for reduced sleep quality, one major factor is the blue light emitted from smartphone screens, which suppresses the release of melatonin, the hormone that regulates sleep, and disrupts the body’s natural circadian rhythm. Furthermore, notifications or vibrations during the night can cause brief awakenings or fully interrupt sleep.
[References]
Sleep Foundation. (2025b, July 10). Sleep and social media.
Chin, B. N. (n.d.). Social media before bedtime wreaks havoc on our sleep − a sleep researcher explains why screens alone aren’t the main culprit. The Conversation.
13. What is necessary for high-quality sleep?
So, what else can we do to achieve high-quality sleep besides avoiding screens before bed?
Here are five helpful strategies:
Here are five helpful strategies:
①Keep a consistent sleep schedule
Going to bed and waking up at the same time every day helps regulate your body’s internal clock (circadian rhythm), making it easier to fall asleep naturally.
Going to bed and waking up at the same time every day helps regulate your body’s internal clock (circadian rhythm), making it easier to fall asleep naturally.
②Establish a bedtime routine
Doing relaxing activities like reading, stretching, or meditating before bed can signal to your brain that it’s time to wind down and prepare for sleep.
Doing relaxing activities like reading, stretching, or meditating before bed can signal to your brain that it’s time to wind down and prepare for sleep.
③Create a comfortable sleep environment
A quiet, dark, and cool room is ideal for sleep. Using blackout curtains, earplugs, or a humidifier may help create a better sleep setting.
A quiet, dark, and cool room is ideal for sleep. Using blackout curtains, earplugs, or a humidifier may help create a better sleep setting.
④Avoid caffeine and alcohol
Caffeine (found in coffee, tea, and energy drinks), especially in the late afternoon or evening, can keep you awake. Although alcohol might make you feel sleepy at first, it can disrupt deep sleep later in the night.
Caffeine (found in coffee, tea, and energy drinks), especially in the late afternoon or evening, can keep you awake. Although alcohol might make you feel sleepy at first, it can disrupt deep sleep later in the night.
⑤Get light exercise during the day
Moderate physical activity, like walking or light workouts, has been shown to improve sleep quality. However, intense exercise right before bed can sometimes have the opposite effect.
Moderate physical activity, like walking or light workouts, has been shown to improve sleep quality. However, intense exercise right before bed can sometimes have the opposite effect.
[References]
Sringean J. (2025, July 17). 10 golden rules for quality sleep. MedPark Hospital.
Timothy Roehrs, Thomas Roth.(2008, April). Caffeine: Sleep and daytime sleepiness. ScienceDirect.
Kredlow, M. A., Capozzoli, M. C., Hearon, B. A., Calkins, A. W., & Otto, M. W. (2015). The effects of physical activity on sleep: a meta-analytic review. Journal of Behavioral Medicine.
14. How does the need for approval (social validation) influence social media addiction?
The need for approval, or social validation, has a significant impact on social media addiction. The reasons are as follows:
Psychological reward:
Receiving likes, comments, followers, and positive feedback stimulates the brain’s reward system, releasing dopamine, a neurotransmitter that creates pleasurable feelings. This leads to the desire to repeatedly seek that feeling.
Self-identity and belonging:
Social validation helps users feel accepted and valued within their social groups, which strengthens their sense of identity and encourages continued use.
Habit formation: The repeated cycle of seeking approval and receiving rewards forms habitual behaviors of posting and checking, which can lead to addiction.
In summary, the human desire for social approval encourages users to repeatedly seek affirmation and connection, making social media use both engaging and addictive.
[References]
Cecilie Schou Andreassen, Stale Pallesen, Mark D. Griffiths. The relationship between addictive use of social media, narcissism, and self-esteem: Findings from a large national survey. ScienceDirect.
Nie, T., Gui, Y., & Huang, Y. (2024). Online sharing behaviors driven by need for approval: the choice of individuals with low social intelligence and high gratitude? Humanities and Social Sciences Communications.
15. How do algorithms continuously capture and hold users’ attention?
Social media algorithms are cleverly designed to capture and hold users' attention for long periods. By analyzing past behavior and preferences, platforms show personalized content that feels uniquely tailored to each user. This creates a sense of relevance and keeps users engaged.
The use of a variable reward system—where users never know what interesting or exciting post will come next—encourages continuous scrolling. Features like infinite scroll and autoplay remove natural stopping points, making it easier to keep going without thinking.
Notifications also play a key role by triggering FOMO (fear of missing out), prompting users to check their apps frequently. Moreover, emotionally charged content—such as posts that spark anger, joy, or surprise—is prioritized, keeping users emotionally hooked.
In short, these algorithms constantly adjust content to match users’ interests and psychology, effectively holding their attention and encouraging prolonged screen time.
[References]
The Psychological Impacts of Algorithmic and AI-Driven Social media on Teenagers: A call to action.
Eavi. (2024, May 8). How Platforms Compete to Get our Attention? - EAVI. EAVI.
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