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You know that inkling of trepidation you feel as you consider a cup of coffee after dinner? Your cell phone, iPad and e-reader possess the same power to disrupt your sleep.
Everyone enjoys a little cuddle at bedtime — a few minutes to check email, catch up on Facebook or read an article. Often, those few stolen minutes multiply, until we’ve spent an hour canoodling with our smart phone or e-reader, our eyes soaking up all that blue light.
The blue light emitted by electronic screens is collected by retinal cells behind the eyes. These cells signal the brain centers that regulate our circadian rhythm. Our body clocks interpret blue light as “morning”, and our brains respond with increased alertness and energy.
Hence, our electronic indulgence after dark interrupts our sleep patterns. Here’s a video that explains the science behind how smart phones, iPads and laptops keep you awake.
Unlike the blue light given off by most electronics, red light, naturally abundant at dusk, signals our brain that it is time to slow down and prepare for sleep. There is software you can download which makes your computer variate the brightness and color of the light it emits, more closely mimicking the natural light cycle.
A healthy night’s sleep is critical to our emotional and physical well-being. The National Institutes of Health reports that sleep is critical to a healthy immune system and proper brain functioning.
The NIH offers free, downloadable information on the latest science-based research about sleep in Your Guide to Healthy Sleep.
Most of us use our cell phones as alarm clocks. If that’s your habit, consider keeping your phone across the room on a dresser to limit temptation. Or, go old school with a traditional alarm clock.
Limiting late night time in front of screens is especially important for children and teens, who experience most of their growth and brain development while asleep.
Make your room even more inviting for the Sandman by keeping electronics out of the bedroom altogether. If you usually read before bed on an e-reader, keep the screen light turned down, or limit nighttime reading to regular books.
A bedroom that is a dark, quiet haven of uninterrupted peace is the foundation for a good night’s sleep.
Sources:
How Your Smartphone Messes with Your Brain—and Your Sleep. Scientific American Blogs. Retrieved January 5, 2015.
http://blogs.scientificamerican.com/observations/2014/05/20/how-your-sma...
Blue Light Has a Dark Side. Harvard Health Publications. Retrieved January 2, 2014.
http://www.health.harvard.edu/newsletters/harvard_health_letter/2012/may...
Review: f.lux makes your computer usable at night. PCWorld.com. Retrieved January 5, 2014.
http://www.pcworld.com/article/2056895/review-f-lux-makes-your-computer-...
Why is Sleep Important? NIH.gov. Retrieved January 6, 2014.
http://www.nhlbi.nih.gov/health/health-topics/topics/sdd/why
Reviewed January 7, 2015
by Michele Blacksberg RN
Edited by Jody Smith
Add a Comment5 Comments
Great article. I recently tried a SleepShield screen protector on my iPad and so far so good. Its supposed to block the blue light that keeps us up at night. Lately I am waking up feeling more refreshed after using my iPad late into the night. So it could be helping me a lot.
January 8, 2015 - 11:34amThis Comment
Great article, Misty! I'll admit I definitely need to reduce my time spent on my phone and laptop before going to bed. I'll have to try out some of these tips, especially sleeping with my phone across the room. Waking up in the middle of the night to look at my phone can mess up my whole sleep pattern!
January 8, 2015 - 9:35amThis Comment
My husband calls that "the light saber effect," when I wake up in the middle of the night and check my phone.
Thanks for the comment!
January 8, 2015 - 11:38amThis Comment
That's great information! Thanks for sharing.
January 7, 2015 - 7:53pmThis Comment
Great article! I recently tried a SleepShield screen protector on my iPad and so far so good. Its supposed to block the blue light that keeps us up at night. Lately I am waking up feeling more refreshed after using my iPad late into the night. So it could be helping me a lot.
January 7, 2015 - 6:52pmThis Comment