How technology ruins a good night’s sleep

What would we do without our cell phones, tablets, computers and other electronic gadgets?  Very likely we would be getting a better night’s sleep.  Unfortunately they have become such as ubiquitous part of our lives that it’s hard to put them down – even at bedtime. Yet that’s the one time we need to learn to put them away allowing ourselves hours to relax, rest, and reenergize our bodies.

Very few of us would deny the importance of a good night’s sleep.  Waking up refreshed and reinvigorated is the perfect beginning to facing a new day.  Yet, many of us are not waking up energized ready to tackle the day ahead.  Many of us are instead, hitting the snooze button more than once as we struggle to will ourselves to wake up.  Why?  The reason is because up to 95 percent of us are using electronic devices prior to sleeping, according to the National Sleep Foundation.  

Whether it’s checking social media on your cellphone, laptops or iPads, texting, or watching Netflix, using electronic devices so close to bedtime can lead to sleep disturbances resulting in low energy and drowsy driving the following day. 

Technologies influence on our sleep

Just like a healthy diet, exercise and daily sunshine are necessary for good health, so is a good night’s sleep. In order for our brain and body to function properly, healthy, quality sleep is a must but unfortunately, technology has taken over our night time hours keeping us awake when we should be fast asleep.

There are many ways in which technology is eroding our sleep quality and quantity.  Here are some of the ways in which it does:

·      Using technology in the evening makes it harder to drift off to sleep.

·      Our electronic devices have stimulating effects on our brain impacting sleep.

·      Light from screens shining into your eyes sends signals to your brain that interfere with the production of melatonin, a chemical needed for sleep

·      All wavelengths of light have this effect, but blue light is particularly problematic.  Blue light emitted from electronic devices and from lights used to help night workers stay alert, makes us feel awake.

·      Repeatedly using technology with a bright screen in the evening can eventually make you want to go to bed later and to sleep in longer the next day.

·      More passive activities such as reading an e-book or watching a movie are believed to be less disruptive than interactive ones like playing a video game, making posts, or messaging.

·      The more electronic devices one uses in the evening, the harder it is to fall or stay asleep. 

·      They can delay your bedtime which in turn delays the onset of REM sleep compromising alertness the next morning. 

Over time, these effects can add up to a significant, chronic deficiency in sleep.  When our sleep is being disrupted, it affects other areas in our lives such as increasing the risk of developing anxiety, depression, weight gain, reduced immunity, and some studies have found a relationship between sleep deprivation and high blood pressure and heart disease. 

Reducing screens impact on sleep

The first step in assessing your electronic devices impact on your sleep, is to ask yourself an honest question – how much time am I spending using technology, especially within three hours before bedtime?  If you honestly answer “too much,” and you haven’t sleep very well for a while, it’s time to take a hard look at the amount of time technology is using up your sleep time.

Even though technology can entertain and engage us, we also need to set limits on the frequency and duration of time spent on them.  Here are some suggestions on reducing technologies influence on our sleep:

·      Stop using all electronic devices at least one hour before going to bed

·      Put all electronic devices – yes that also includes your cell phone – in another room instead of your bedroom. This will discourage you from checking them during the night. 

·      An hour before bedtime, start dimming the room lights slowly to release melatonin.

·      During the hour before bedtime, choose a relaxing, anxiety-inhibiting activity such as watching a favorite TV show, read a paper book or use a Kindle which doesn’t emit blue light, listen to music, or doing some stretches.