Digitalisation of your bedroom may be impacting your sleep
Most of us respond to natural sunlight as a stimulus which wakes us up from sleep. While we may not realise it, the light emitted from a tablet or smartphone during bedtime can also act like a similar stimulus, making it difficult to fall or stay asleep.
Internet addiction and technology use near bedtime are considered as two of the major causes of sleep deprivation. The constant stimulation provided by electronic gadgets disturbs our sleep process. A survey of 5,600 Indians in the 35–65 age group (by Philips Electronics and AC Nielsen) revealed that 93 percent of them were getting less than eight hours of sleep per day, and 11 percent took leave from work owing to lack of sleep. Short sleep can raise the risk of complications for coronary heart disease, stroke, and Type-2 diabetes
How does ‘digitalisation of the bedroom’ affect sleep?
Using digital devices before sleep can interfere with our circadian rhythms. To be specific, evening exposure to blue light from a computer or mobile screens suppresses the production of melatonin, the ‘sleep hormone’ which regulates the sleep cycle in our body. Even our smallest electronic devices emit sufficient light to misdirect the brain and promote wakefulness.
According to a poll on sleep behavior in the US, 20 percent of respondents aged 19 to 29 reported being awakened at least a few times a week in the middle of the night by phone calls, texts, or emails.
Tips to tune out before bedtime
Preparing for bedtime includes stalling all your phone activities half-an-hour before you go to sleep. The following tips can help to get rid of your smartphone screen habit.
Turn off your Wi-Fi: Turn off the phone Wi-Fi by using an application or an internet blocker.
Put your phone somewhere you can’t reach: Put your phone out of your reach in another room.
Install on-screen filters: Install a screen protector that can block the emission of blue light.
Use goggles with amber lenses: Amber-coloured lenses can block the emission of blue light from electronic screens.
Keep electronic gadgets out of the bedroom: When you bring tech devices into your bedroom, you are training your brain to perceive it as an environment for work and not as a space to unwind and sleep.
Turn off notifications on your devices: Put your mobile devices on silent mode during bedtime.
Dim the lights in your home during bedtime: Experts recommend dimming the lights in your home for at least one hour before bed. Opt for lighting systems that will gradually dim the lights in the evening, as well as slowly brighten in the morning, adhering to a natural sleep/wake schedule.
Digital temptations such as watching videos on a loops may delay your bedtime decreasing sleep duration and quality of sleep. It may also delay your wake time in the morning. Waking up early gives you a sense of control.
Often, we brush off our sleep issues aside ignoring them as something trivial or not to be worried about until it starts affecting our daily lives. It is important to be proactive about your sleep health so you can benefit from a higher quality of life.
