Sleep as sweet as it used to come to us in our history class is being compromised with constant exposure to screens
Recently theres been a surge in poor sleeping habits among people due to misuse of technology Checking social media streaming online content or playing a game causes a major impact on our sleep cycle Each night we lose about 45 minutes of sleep due to our habitual scrolling or checking messages that in turn causes sleep debt
How does technology alter our sleep quality
Switching between our smartphones to laptops and e readers we find ourselves overwhelmed with the online content for us to consume
It seems like everyone is consistently creating something where its difficult to keep pace with ongoing trends
With the fear of missing out on social media platforms world news or new Netflix originals we tend to browse the world even late at night as we fall asleep
Here are the main effects of technology use at night
Suppression of sleep inducing hormone melatonin The sleep inducing hormone melatonin is one of the significant players in encouraging sleepiness when its the right time Without melatonin production your body wouldnt respond to natural changes hence wont sleep or wake at its natural schedules
Exposure to blue light rays Digital devices such as computers tablets and smartphones emit blue light rays These are short energy rays that can penetrate the retina and increase the risk of various severe eye diseases such as macular degeneration and cataract Apart from extreme consequences blue light rays might also lead to multiple sets of eye problems like eye strain blurry vision redness itchiness burning sensation headache and more
Keeps your brain alert Tech use at night acts like strong coffee that keeps you alert and awake Your mind becomes active and you start browsing the internet or doing any activity rather than focusing on getting some sleep Technology successfully tricks your mind into manipulating it to read an email or Facebook post at 2 am and making it hard to relax and unwind
How to improve your sleep
Use blue light glasses Blue light glasses counter the negative impacts of blue light rays These glasses efficiently help to get proper sleep eliminate eye problems and stay active throughout the day You can use these not just at night to help sleep better but also during the day for preventing visual discomfort and
fatigue You will find blue light glasses in the UK at a great price in both prescription non prescription frames Switch off notifications alerts We know the urge of checking the screen after the sweet beep sound but wherever possible put them on silent At night you must only listen to the mind that helps to calm down and relax while preparing yourself to fall asleep Start slow and then work your way around to a greater time limit For example start checking the notification after every 15 minutes then gradually upgrading that to 30 minutes and so on Inform your friends that you may not respond immediately
Stay 1 hour tech free before bedtime Guess what we are all still kids We have to learn to keep our smartphone a few meters away from our reach for an hour or place it in another room The temptation will arise but do not waver Remember it is in your best interest as quality sleep leads to improved brain functioning happiness and better well being
Switchback to books rather than e readers Remember we are on a journey of digital detoxification which requires minimal use of digital devices Since most of us have a habit of reading books so opting for physical books rather than e readers is a smart move
If you want to look for mens glasses or womens glasses online with anti reflection lenses you can explore Specscart It offers a variety of designer glasses that come with free anti glare anti scratch and anti UV coatings You can also opt for anti blue glasses to protect yourself from blue rays
Keeping a Sleep Journal
It is important to not ignore any sleep quality issues Before meeting with your physician start keeping track of any changes through a sleep journal Tracking your sleep patterns and routines at bedtime will be a big asset to start expert help Download our free sleep journal
If you have never kept a sleep journal start simple
Wake up and bedtime
The last time and meal you last ate
The season and room temperature
How tired you were at work
The last drink you took water caffeine
Any medications you took
Time of day and amount of exercise during the day
If you live in Alaska and want to see if a sleep study is right for you contact The Alaska Sleep Clinic by clicking the link below for a free 10 minute phone call with a sleep educator who can help determine if a sleep study is necessary or if a consultation with our sleep specialist needs to be scheduled
