Our world today is dominated by electronic devices, from smartphones to televisions. These devices keep us entertained, keep us productive, and keep us connected to our work, friends, and family. And how does it affect our sleep?
The importance of technology in our lives is so great that we even take it to our bed. According to research, 95% of people report using an electronic device in the hour before bed, and almost three-quarters of parents report that their child uses at least one electronic device in bed.
Technology has fueled a resurgence in the mattress industry; has enabled ever-evolving designs, online availability, and greater diversity than ever before. Additionally, sleep products are becoming more affordable and accessible, leading to popular innovations such as personal sleep trackers and “smart beds” that respond to a sleeper's body temperature. Technology is even helping to find articles like this one on how to sleep better.
Despite all its benefits, it can disrupt sleep. Regular use of electronic devices negatively affects how much sleep you get at night, how restful your sleep is, and how productive you are the next day.
In this article, we'll look at how technology affects sleep in different ways, how it affects children compared to adults, and finally, what you can do to still get a good night's sleep (without sacrificing technology entirely).
How Do Individual Technologies Affect Sleep?
High Concentration of Blue Light
The biggest problem with electronic devices is the emission of blue light. When the brain detects blue light coming from an electronic device, it thinks it is sunlight and melatonin production is inhibited. Melatonin is a hormone that regulates the sleep-wake cycle. It is released into darkness and tires us out. The longer the brain delays oscillation, the more difficult it becomes to fall asleep and stay asleep.
Noises and Other Disturbances
Electronic devices emit sounds and vibrations that most people have already conditioned themselves to. Texts, calls or Facebook notifications have woken up almost everyone at some point. Given that a fifth of people sleep with their phone on, it's no surprise that 10% report waking up in the middle of the night more than once because of it.
Anxiety and High Cortisol Levels
Certain types of technology deliver content that stimulates the brain. Responding to stressful work emails late at night stimulates the body and mind. Similarly, watching a dramatic TV series or playing an exciting video game before bed keeps the mind alert and triggers the "fight or flight" response. The body responds to this type of stress by increasing cortisol levels while delaying or inhibiting melatonin production. All of this prevents the body from shutting down and relaxing and thus falling asleep.
Passive and Active Use
The duration, use, and type of device affect how sleep is disrupted. For example, interactive use, such as playing video games or texting, has been shown to be more detrimental to sleep than passive use, such as watching television. One study found that using an iPad at maximum brightness for 2 hours significantly delayed the release of melatonin.
No matter what device you use, one thing is certain: the longer you use it at night, the less sleep you'll get.
How Does Technology Affect Children's Sleep?
Using technology at night causes sleep problems in children, which has far-reaching negative effects from academic performance to overall health and well-being.
Teenagers who leave their electronic devices on at night sleep an average of 30 minutes less than those who do not. When children don't get enough sleep, they have difficulty concentrating, processing and retaining information and are at greater risk of poor health. The negative impact of technology on our children's sleep is particularly problematic because technology use has become so normalized.
Children and teenagers relax with the help of technology, whether they are participating in social media, watching television or playing video games. This leads many children to view their smartphones as sleep aids. It has been observed that children with this mentality fall asleep later, sleep less, and have more daytime sleepiness than their peers.
What Can You Do to Sleep Better?
Not getting enough sleep on a regular basis is a serious problem. The problems caused by technology-induced sleep deprivation permeate every aspect of life:
· Remove electronics from the bedroom. This is your best bet to protect yourself from technological glitches at night. It also helps train the brain to view the bedroom as a place to sleep, not a place to work, socialize, or browse the internet.
· Avoid using devices that emit blue light (including phones, computers, televisions, tablets, and e-readers) 30 to 60 minutes before bed.
· Try not to immediately respond to emails, texts, or other notifications during the day. This helps prevent you from feeling dependent on your phone.
· Turn off notifications in Do Not Disturb mode. Most phones have a feature that prevents notifications, sounds, or vibrations from interrupting, except for shared items (like messages or calls from your partner).
· Set regular bedtimes and maintain good sleep hygiene. Invest in a good mattress. The best way to motivate yourself to go to bed earlier is to turn your bedroom into a place where you can't wait to fall asleep every night. Choose quality natural mattresses and organic mattress toppers that support your unique sleeping style.
WoW Futon Natural Mattresses and organic mattress toppers provide restful and healthy sleep with certified natural ingredients such as merino wool, alpaca wool, cotton, linen bamboo and natural latex. Visit the Amazon store and find a variety of sleep products that will bring you comfort and quality.
See More Great Natural and Organic Sleep Posts on Wow Futon Blog Page
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