The Impact of Electronic Devices on Sleep Quality
We are created in such a way that our internal biological clocks are synchronized to the cycle of light and darkness. Therefore, sunlight encourages us to stay active during the day, while the darkness makes us feel drowsy. With the rise of modern technology, artificial light now emits from televisions, phones, laptops, tablets, and other devices that we use. This artificial light can have a negative impact on our sleep patterns, leading to a decrease in sleep quality.
Electronic devices such as smartphones, tablets, and laptops emit blue light. Blue light is not the nighttime type of light our bodies are used to, due to its shorter wavelengths. When we expose ourselves to light, whether it is natural sunlight or artificial, our brains are stimulated and it disrupts our sleep. This can cause sleepless nights and poor overall sleep hygiene.
Besides the blue light from electronic devices, other technology can also have a negative impact on our sleep quality. For example, watching television or scrolling through your phone until late at night can negatively affect your sleep. Not only does blue light trigger our brains to stay alert, but the content of what we are watching can have similar effects. Intense television shows or political debates can leave us feeling anxious and mentally stimulated, which can impair sleep.
The Effects of Blue Light on Health
Research has found that exposure to blue light from electronic devices can disrupt the body’s production of melatonin, a hormone that is responsible for regulating sleep. Exposure to artificial light signals to our bodies that it is still daytime and that we should stay active. This interferes with our circadian rhythms and can lead to sleeplessness, fatigue, and irritability.
In addition to poor sleep, blue light also has short and long-term consequences for health. Short-term effects include headaches, dry eyes, and difficulty concentrating. Long-term effects include increased risk of obesity, heart disease, diabetes, and even certain types of cancers.
Managing Electronic Device Usage
The first step to managing electronic device usage is to set a bedtime routine. This means turning off screens and putting away electronic devices at least one hour before bed. Sticking to this rule is essential for getting restful sleep.
You can also make use of applications and features built into electronic devices to help you regulate blue light exposure. For example, blue light filter apps can be used to reduce the blue light emission from electronic devices. There are also devices that come with eye-tracking and infrared sensors that can detect when you are close to them and turn off the blue light emission.
Lastly, setting a bedtime routine and keeping your sleep area calm and quiet can help you get restful sleep. Avoid watching television or scrolling through your phone until late at night, as it can negatively affect your sleep.
Tips for Improving Sleep Quality
- Set a bedtime routine and stick to it
- Make use of applications and features built into electronic devices to help reduce blue light
- Keep your sleep area calm and quiet
- Avoid watching television or scrolling through your phone until late at night
Conclusion
We live in a world surrounded by electronic devices which emit artificial blue light which can have a negative effect on our health. Taking steps to reduce our blue light exposure from electronic devices, such as using blue light filter applications or setting a bedtime routine can lead to an overall increase in sleep quality and health.