Technology has changed the world and our individual lives in many ways. We rely on our devices – phones, tablets, computers so much that it’s sometimes hard to put them down even when it’s time to go to bed. Having electronics in bedroom may not seem like a big deal but they can negatively impact your sleep. Here are 3 facts about how digital devices impact your sleep:
Electronics Reduce Melatonin Production
Blue light wavelengths produced by electronics boosts attention, reaction times and mood. This can be great for the daytime when the body needs to be alert, but at night it can become a problem. The bright blue lights from mobile phones, tablets, computers, and televisions blocks the release of the sleep hormone melatonin. Melatonin’s main job in the body is to regulate night and day cycles or sleep-wake cycles. Darkness causes the body to produce more melatonin, which signals the body to prepare for sleep. Light decreases melatonin production and signals the body to prepare for being awake. The absorption of bright blue lights through the eyes delays the release of melatonin, making it more difficult for people to fall asleep.
Keeps Your Brain Alert
It might seem like a good idea to scan your Facebook feed, finish a few emails or watch a Netflix show but by keeping your mind active you are sending signals to your brain to stay awake. Electronics right before bedtime can stimulate your brain filling your mind with information, knowledge, and thoughts. It can also lead to information overload requiring the brain to process before allowing sleep. It’s best to put the electronics down and away at least 30 minutes before sleeping. A better way to unwind could be with a book allowing your mind time to relax and prepare for sleep.
Disturb Your Sleep
Keeping a cell phone near your bed or within reach can still disturb your sleep. If phones are not turned on silent, they can continuously vibrate or make notification sounds as they receive late night text, emails, calendar reminders or calls. To get the best sleep and reduce the temptation of reaching for your phone in the middle of the night, it’s suggested that you remove devices from the bedrooms. Instead of relying on a device as an alarm clock, it is recommended that you switch to a nightstand clock instead.