Nowadays, advancing technology provides access to information at any time for any individual. Given all this, technology can also interfere with sleep and offer more distraction than benefit. Going to bed with a smartphone or tablet is irresistible at any age, from children to teenagers to adults. Priorities change but the results of technological advancement stay the same: worse sleeping patterns.
Numerous scientific studies show that technology听has a disturbing effect on sleeping patterns. A team of researchers from Brigham and Women’s Hospital (USA) have shown that reading an e-book is worse than reading a newspaper.听In a study published in PNAS, it was determined that those who read e-books in the 4 hours before going to bed took a longer period of time to get to sleep. This was due to the blue light being emitted from the devices (smartphones, tablets, PCs).
How does the backlight of electronic devices interfere with sleep?
鈥淭he backlight and the blue light of high-tech devices interfere with the production of melatonin, which is a substance that regulates the sleep-wake cycle鈥� – says , Neurologist at 麻豆传媒AV在线看 LAB.听The release of melatonin is not immediate but it is continuous.听Melatonin reaches its peak between the hours of 2AM and 5AM. It is crucial not only to help individuals fall asleep but also to help them stay asleep. If its release is disturbed by light, it will be difficult to go to sleep and stay asleep.鈥�
Tips for a good night鈥檚 sleep
To get a proper night鈥檚 sleep, as determined by several studies, electronic devices should be put on 鈥渟ave sleep鈥� mode. Most importantly, the intensity of the backlight should be reduced.
- Put devices out of sight (at least 35cm from the eyes): 鈥淒istance is also important: it is light intensity that disturbs natural sleeping patterns.鈥�
- Read a book instead of an e-book. 鈥淭o fall asleep, it is advised to read a newspaper or paperback book.鈥�
- Do not take work to bed.听鈥淏y turning off all electronic devices, you will not be tempted to check your email or agenda for the next day. Thinking about work can become a source of stress and even stress interferes with听sleep.鈥�听
- The National Sleep Foundation suggests turning off听PCs,听smartphones听and听tablets听at least one hour before going to bed: “It’s a valid suggestion.听Technological devices should be turned off around 22.30-23PM, which is the hour when going to bed is also critical.听Those who get enough sleep can benefit from better cognitive performance, improved memory and can focus better the next morning.鈥�
- Go to bed at an appropriate time.听鈥淒o not consume coffee or other stimulants in the late afternoon and do not go to bed right after eating dinner. It is equally important not to exercise in the few hours before going to bed. Use a proper mattress and maintain a good temperature in the bedroom, neither too cold nor too hot.鈥�
Are there any technological approaches that can help 鈥渟ave sleep鈥�?
The University of California (USA) has evaluated the consequences that听technology听has on children鈥檚 sleeping patterns. A study, published in Pediatrics, examined sleeping patterns of more than 2 thousand children between the ages of 9 and 12. It was found that those who went to bed with an electronic device in their hand fell asleep on average of 37 minutes later. Not only this, but every day their sleep was reduced by 20 minutes.
Lastly, a study on the Frontiers in Public Health was carried out by several institutions including the Evelina Children’s Hospital in London (UK).听As pointed out by one of the researchers, using technology can also delay one hour of an individual鈥檚 sleep before closing their eyes. The experts also noted that a pair of glasses with orange lenses and an app (such as f.lux) that are designed to dim lights are able to reduce the negative effects of smartphones and other electronic devices on an individual鈥檚 sleeping patterns.
