The Role of Smartphones in Sleep Disturbance
In the digital age, it is no surprise that our smartphones have become an integrated part of our daily lives. The devices pervade almost every aspect of our lives, from checking the news and weather, to applying for jobs, to playing games and engaging in social media. Consequently, our phones often follow us into the bedroom. The pervasive presence of phones in our everyday routines raises the question: Could the use of smartphones be affecting our sleep?
In understanding the effects of phone usage on our sleeping patterns, it is important to consider both the physical and psychological impacts. First and foremost, the physical components include the electromagnetic field that phones emit, the LED screens that have been known to produce blue light, and the general phone vibrations that the body may experience. Physically, these components have been known to disrupt our natural circadian rhythm, leading to poorer sleep quality and duration.
Beyond physical affects, the psychological components of phone usage are just as significant. For instance, overstimulation from notifications, messages, and emails can increase stress and depression, which are major factors in why people have trouble getting a good night’s sleep. Furthermore, exposure to blue-light rich screens create an overabundance of arousal, which confuses the body’s normal cues for sleep.
Electromagnetic Fields and Blue-Light Rich Screens
Electromagnetic fields (EMFs) have been known to disrupt cellular processes and genetic activities. Generally, these issues occur when exposed to frequencies of RF radiation in close proximity to the body, for extended periods of time. According to one study, a greater concentration of EMFs was associated with reduced sleep quality, a lower level of melatonin, and an increased time it took to fall asleep.
LED screens also present a problem to our sleep quality, due to the blue light they produce. Under normal circumstances, the body produces melatonin to signal to the body that it is nighttime and time for sleep. However, when exposed to blue light, it confuses the body, causing melatonin production to be delayed. This, in turn, leads to less effective and inefficient sleep.
The Psychological Influences of Smartphones
The psychological influences of smartphones should not be overlooked when considering its impacts on sleep. Research has found that smartphones serve as a distracting device that overstimulates users, leading to increased levels of stress and depression. As a result, this has a direct impact on a person’s ability to sleep and create healthy sleeping patterns. The overflow of information, real-time notifications, and non-stop availability of social media provides an invasive level of stimulation that causes sleep to take a backseat to constant connectivity.
Furthermore, the availability of smartphones in the bedroom has caused an increase in ‘binge bed-sleeping,’ according to the National Sleep Foundation. Binge bed-sleeping is when people stay in bed for extended periods of time, only falling in and out of sleep, and reaching for their phones throughout the night. Binge bed-sleeping is widely considered unhealthy, as it can further hurt the quality of sleep.
Ultimately, smartphones are both physically and psychologically detrimental to our sleep quality. Used in excessive amounts, smartphones can reduce sleep duration and increase sleep disturbances. Prevention and understanding are key in managing the impacts that phones have on our sleep.
Countering the Effects of Smartphones on Sleep
- Avoid phone usage 2-3 hours prior to sleep
- Turn down phone vibrations
- Turn down the brightness of the phone
- Turn off notifications/phone alerts
- Keep the phone out of the bedroom
Conclusion
The use of smartphones can have a major impact on our sleep. Ultimately, understanding the physical and psychological influences of its usage, as well as taking steps to counteract these effects, can help people have better sleeping patterns and reduce disturbances. Additionally, taking precautionary steps, such as avoiding phone usage prior to sleep and keeping the device out of the bedroom, are important measures to ensure that our sleep is not impacted negatively.