Not being able to get up before 10 or 11 am. Slept late? Cannot sleep early?
Are you using WhatsApp, Facebook, Instagram, Twitter or using apps late?
This may just be the cause of using cellphones or electronic gadgets. We take our cellphones with us wherever we go and if we forget it at home, we feel like something is missing. We do not turn it off at any time of the day and we sleep with it on the nightstand. This habit can be detrimental to our health causing health problems like obesity, insomnia or even cancer.
The blue light coming out from our screen might be one of the reason that we cannot sleep. This may be eating away at our sleep. Studies have shown that being exposed to the blue and white light emitted by phones, laptops, and other electronic gadgets at night prevents our brains from releasing melatonin, a hormone that tells our bodies it’s night-time. That means it takes us longer to fall asleep. And many years of delaying sleep, researchers think, can mess with our internal body clocks. Our body reacts differently to different colored lights. The blue light makes the internal clock feel that it is daytime and thus provides energy which overcomes sleepiness, making it difficult for us to sleep.
Some experts suggest not using our devices for roughly an hour before bed could help us fall asleep faster. Teens are particularly susceptible to the problem.
‘Our study shows that a two-hour exposure to light from self-luminous electronic displays can suppress melatonin by about 22 percent,’ said Mariana Figueiro, Associate Professor at Rensselaer and Director of the LRC’s Light and Health Program.
‘Stimulating the human circadian system to this level may affect sleep in those using the devices prior to bedtime,’ also said Figueiro.
As said earlier the blue color emitted from the screen of mobile or laptops makes the body feel that it is day and thus it reacts by providing the body more energy. This entire supervising job is done by body’s internal clock. Similarly, the amber shade of light tells the body that it needs to relax as this is the same color as seen during sunset. Thus, in this case the brain releases melatonin to regulate sleep.
According to BBC,
10 screen-time tips from Digital Awareness UK
- Refrain from using screens 90 minutes before bedtime
- Turn off notifications, or activate “do not disturb”, “airplane mode” or mute settings. Turn the phone off altogether if you can
- Try and break the habit of unprompted device checking
- Keep your phone in a location that prevents you from seeing, hearing or even reaching for it
- Switch the habit – in the 90 minutes running up to bedtime, get stuck into a good book, practice meditation or have a relaxing bubble bath
- Think. If we think about the reasons why we are using mobile devices at night time, we would often think twice
Now, in this age of technology and advancement there can be numerous work which we have to do before going to sleep in our mobiles or laptops. The main question arising here is that ‘What is to be done?’
There are various apps like Blue Light Filter in Play Store or inbuilt function in android phones as “Reading Mode” or “Night Shift” in Apple devices. Turning these features on will reduce the Blue light being emitted from the electronic devices. We can also notice that the screen will emit a warm shade of light which to some extent will help us to cure our Sleep-Cycle.