Unveiling the Hidden Causes of Your Sleep Troubles
As a new year dawns, many are inspired to seek improvement and betterment in various aspects of their lives. Among the common aspirations for self-improvement is the desire to enhance one’s well-being, particularly through better sleep quality. In today’s fast-paced, technology-driven world, the importance of quality sleep cannot be overstated. Chronic sleep deprivation has been linked to various health issues such as obesity, cognitive decline, weakened immune function, and increased risks of anxiety and depression. Moreover, poor sleep can affect mood, causing irritability and emotional instability, underscoring the significance of adequate rest for maintaining focus, productivity, and overall well-being.
Despite the growing awareness of the crucial role of sleep in our lives, many remain unaware of the factors that disrupt it, notably the impact of smartphones. Spokeo delves into the detrimental effects of smartphone usage on sleep and offers insights on how to achieve more restful downtime.
In today’s digital age, smartphones and our increasing reliance on them are considered significant contributors to the declining quality of sleep. A study by King’s College London medical student Sei Yon Sohn and colleagues found that globally, at least 3 in 10 young adults are excessively attached to their smartphones. The research, which surveyed 1,043 students aged 18 to 30, revealed that nearly 4 in 10 qualified as “addicted” to smartphones—a troubling trend given sleep’s critical role in cognitive function and overall health.
One of the primary ways smartphones disrupt sleep is through the blue light they emit. This type of light has been shown to suppress melatonin, the hormone responsible for regulating our sleep-wake cycles. Reduced melatonin production disrupts our circadian rhythm, making it harder to fall asleep and wake up feeling refreshed. In addition to the impact of blue light, the mental stimulation from engaging in activities like gaming or social media scrolling makes it challenging to unwind. Professor of circadian neuroscience Stuart Peirson highlighted that beyond blue light, work-related emails and notifications can induce anxiety, a common contributor to insomnia.
As we progress through January, here are some strategies to disconnect from our smartphones and potentially improve the quality of our sleep:
1. Utilize blue light filters: Activate blue light filters or night mode settings on your devices in the evening to reduce blue light exposure. These settings adjust the display colors to warmer tones, minimizing melatonin suppression. Most smartphones offer the option to automatically enable night mode during specific hours.
2. Consider blue light filtering glasses: If you spend extended periods in front of screens, wearing blue light filtering glasses during evening screen use may be beneficial. While research on the effectiveness of these glasses is ongoing, some studies suggest they could aid in improving sleep quality.
3. Establish pre-sleep routines: Creating consistent bedtime routines can signal to your body that it’s time to wind down and prepare for sleep. Engaging in relaxing activities such as reading or
Establishing a bedtime routine can help signal to your body and mind that it’s time to wind down. Engaging in relaxing activities such as taking a warm bath, reading a book, or listening to calming music can promote better sleep. By maintaining a consistent sleep schedule, going to bed, and waking up around the same time each day, even on weekends, you can help regulate your body’s internal clock. It’s advisable to avoid consuming caffeine or alcohol before bedtime, as they can disrupt your sleep quality. Different individuals have varying tolerances to these substances, so it’s essential to be mindful of their effects on your own sleep patterns.
Creating tech-free zones in your bedroom can reduce distractions and create a more sleep-friendly environment. Keep electronic devices out of the bedroom, especially smartphones, to prevent the temptation of checking notifications or engaging with content before sleep. If your phone serves as your alarm clock, consider using a separate analog or digital alarm instead. By limiting interactive screen time before bed and replacing it with more calming activities like reading or listening to music, you can prepare your mind and body for sleep.
For those interested in tracking their sleep patterns, wearable technology like smartwatches and fitness trackers can be helpful tools. These devices can monitor your sleep duration, stages, and wakefulness, providing valuable insights into your sleep quality. While wearable tech can aid in making adjustments to improve your sleep, it’s important to consult a health professional if you experience disturbances or have concerns about your sleep quality.
Developed and distributed in collaboration with Stacker Studio.
