{"id":3253,"date":"2019-10-04T09:39:34","date_gmt":"2019-10-04T07:39:34","guid":{"rendered":"https:\/\/disturbmenot.co\/?p=3253"},"modified":"2020-06-05T02:14:23","modified_gmt":"2020-06-05T00:14:23","slug":"technology-and-sleep","status":"publish","type":"post","link":"https:\/\/disturbmenot.co\/technology-and-sleep\/","title":{"rendered":"Technology and Sleep: How Devices Affect Sleep Quality"},"content":{"rendered":"

Today, it\u2019s practically impossible to imagine the world without <\/span>electronic devices<\/span>. Almost every aspect of our lives depends on technology. So far, technological innovations have brought a range of benefits to humanity\u2014from better communication to improved healthcare.\u00a0<\/span><\/p>\n

However, since the invention of smartphones, most of us have become addicted to our mobile devices. About <\/span>41% of US smartphone users<\/span><\/a> admit that they check their phones a few times an hour. Additionally, about <\/span>90% of Americans<\/span><\/a> use technology within an hour before going to bed.\u00a0<\/span><\/p>\n

Unfortunately, <\/span>technology and sleep<\/span><\/a> typically don\u2019t go hand in hand. And in this article, you\u2019ll see exactly why that is.<\/span><\/p>\n

How Electronics Affect Sleep<\/b><\/h2>\n

Even though it may seem harmless to watch your favorite series before sleep or to send just one email, your cell phone, computer, or TV can prevent you from having a good night\u2019s sleep. From emitting blue light to stimulating your brain, <\/span>electronic devices<\/span> steal you of quality sleep in several different ways.<\/span><\/p>\n

Exposure to <\/b>Blue Lights<\/b><\/h3>\n

Most electronics emit blue light, which is the strongest wavelength. Therefore, it affects our photoreceptors most intensely and confuses our brain into thinking that it\u2019s still daytime. This way, it delays the production of <\/span>melatonin<\/span><\/a>, a hormone that regulates our sleep-wake cycle.<\/span><\/p>\n

So we can say that <\/span>blue light and sleep<\/span> are too fierce enemies. This is the reason why you\u2019ll probably experience trouble falling asleep when you use your smartphone, tablet, laptop, or any other electronic gadget close to bedtime.<\/span><\/p>\n

The extent to which blue light will affect your night\u2019s rest depends on your screen\u2019s light intensity. Additionally, the longer you stare at your mobile or computer, the greater the effect will be. So there\u2019s a big difference between checking your phone quickly once or twice and preparing a presentation for tomorrow\u2019s meeting.<\/span><\/p>\n

Sudden Sounds<\/b><\/h3>\n

Besides the negative effects of <\/span>blue light<\/span> on <\/span>melatonin<\/span>, technology can adversely affect our slumber in other ways as well. Namely, all kinds of sound notifications may lead to <\/span>restless sleep<\/span>. According to the findings of the <\/span>National Sleep Foundation<\/span><\/a>, 22% of Americans sleep with their cell phone ringers on in their bedroom and about 10% said that they wake up due to their phones at least a few nights a week.\u00a0<\/span><\/p>\n

It\u2019s no surprise that noise can easily wake us up and sounds coming from our mobile devices are no exception. So if you don\u2019t put your phone on silent mode, you\u2019ll experience the <\/span>negative effects of technology<\/span> because your brain will pick up every beep and other sounds your phone makes when you receive a text, call, or get a Facebook notification. You might not remember hearing these sounds during the night, but that doesn\u2019t mean that they haven\u2019t disturbed your sleep.<\/span><\/p>\n

Stimulating Content<\/b><\/h3>\n

\"Technology<\/span><\/p>\n

Before you go to bed, you should do something that helps you get in sleep mode. Although you might think that playing a video game or watching a movie helps you unwind, this isn\u2019t the case. In fact, these activities stimulate mental activity and keep you alert.<\/span><\/p>\n

It\u2019s even worse if you get stressed before bedtime, which can easily happen if you read work-related emails. Consequently, the use of <\/span>technology before bed<\/span> can lead to the release of stress hormones, cortisol and adrenaline, so you\u2019ll likely be <\/span>unable to sleep<\/span> although it\u2019s time for your night\u2019s rest.<\/span><\/p>\n

When you use your phone or tablet in bed night after night, your mind starts to subconsciously associate your <\/span>sleeping environment<\/span><\/a> with these stimulating activities. Instead, it\u2019s recommended to get rid of <\/span>all electronics<\/span> from your bedroom in order to catch more ZZZs and avoid the <\/span>negative impacts of technology<\/span>.<\/span><\/p>\n

Negative Effects of Wi-Fi\u00a0<\/b><\/h3>\n

Even when you\u2019re not using your phone or laptop, wi-fi signals can negatively affect your slumber. A <\/span>study from 2007<\/span><\/a> revealed that due to phone emissions, people need more time to fall asleep. Additionally, this research showed that different strengths and frequencies of emissions have different effects on sleep onset. Therefore, people using their <\/span>electronic gadgets<\/span> before bedtime are likely to have trouble falling asleep.<\/span><\/p>\n

Research on <\/span>technology and sleep<\/span> has also found out that keeping a cell phone close to the bed or interacting with any device that uses wi-fi technology before bedtime can result in a <\/span>disturbed sleep pattern<\/span> and lead to sleep disorders.<\/span><\/p>\n

Being Addicted\u00a0<\/b><\/h3>\n

More and more people are getting hooked on their smartphones. This <\/span>technology addiction<\/span><\/a> works the same way as any other addiction\u2014checking on our phones gives us a lot of pleasure and any time we feel good, our body releases dopamine. Since this chemical supports our behavior, it can motivate us to develop an addictive habit.<\/span><\/p>\n

Tech addicts typically have trouble reducing their <\/span>screen time before sleep<\/span> and as a result, doze off later than they should. Therefore, they usually get less sleep time and we all know how <\/span>sleep deprivation<\/span><\/a> can negatively affect our health.<\/span><\/p>\n

Being Absorbed in Our Screen<\/b><\/h3>\n

Even if you\u2019re not addicted, technology can suck you in when you actually need some shut-eye. For example, you want to reply to just one email before you hit the hay. However, then you see another email that needs your attention or your boss quickly replies to you and you get into a long conversation about the upcoming presentation. That\u2019s why people who use <\/span>screens before bed<\/span> tend to sleep less.<\/span><\/p>\n

In the end, it\u2019s not just that they have gone to bed later, but they often have problems falling asleep due to the technology\u2019s effects that we\u2019ve discussed above.<\/span><\/p>\n

How Does Technology Affect Children’s Sleep?<\/b><\/h2>\n

\"Technology<\/span><\/p>\n

About 72% of children sleep with at least one electronic device in their bedroom. Additionally, a <\/span>survey conducted by Common Sense<\/span><\/a> reveals that about 39% of children keep their phones close to their beds. Also, about 7 out of 10 children check their cell phone within 30 minutes of falling asleep. As you can assume, this kind of behavior can harm children\u2019s sleep.<\/span><\/p>\n

Based on the <\/span>National Sleep Foundation\u2019s findings<\/span><\/a>, children who sleep with their electronics on get fewer ZZZs compared to other children. It\u2019s estimated that they lose up to an hour a night. Also, teenagers who sleep with their phones on get about 30 minutes less sleep than teens who turn their devices off.<\/span><\/p>\n

Since there are so many <\/span>negative effects of technology on health<\/span>, parents should set certain rules about its use before bedtime. Here are a few tips on how you can improve your child\u2019s sleep quality:<\/span><\/p>\n