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Sleep Care

Electronic Screens: How Do They Affect Your Sleep?

Whether it’s a smartphone, a tablet, a TV, a laptop or a computer monitor, people today are exposed to electronic screens now more than ever. They are used for a variety of reasons: work, news, playing video games or watching entertaining movies or TV shows. Because of viagra in australia this, most people are in front of some kind of electronic screen for a large portion of the day. While the amount of time that children spent in front of a TV is regularly debated, many people may be surprised to learn that adults spend a long time in front of screens as well. According to a 2009 study by the Council of Research Excellence, adults spend about 8.5 hours a day exposed to some kind of electronic screen. In the hour before going to sleep, the National Sleep Foundation found that benign prostatic hyperplasia and cialis 90% of Americans report using a computer or some kind of electronic device. Can so much time spent in front of the bright lights of these generic cialis online screens affect sleep? Melatonin, blue light, and body temperature Working_at_nightMost studies investigating the effects of electronic screens on sleep center around melatonin, a hormone in the body that is known as the “hormone of darkness” because of the important role it plays in regulating the body’s internal circadian rhythms and telling the body whether it is time to be awake or asleep. A 2012 study published in Applied Ergonomics investigated the effects of participants using tablet computers to play games, watch films, or read documents prior to going to bed. They found that being exposed to the light from the tablets for two hours resulted in a 22% decrease in melatonin production, resulting in melatonin levels similar to those found after a day of exposure to normal sunlight. The effect of this is insomnia, as the body doesn’t know that it’s night and time to go to sleep. How do electronic screens affect the production of melatonin? The answer is in the presence of blue light in LED displays. Blue light is known to suppress melatonin production. It is common during the day but occurs significantly less at night, which helps melatonin levels to rise and promote sleepiness. Interestingly, a 2003 study published in the Journal of Applied Physiology and done by a team of researchers in Japan found that in addition to affecting melatonin production levels, nighttime computer use also affected the decrease in body temperature that is common during sleep. Body temperature is associated with a person’s circadian rhythms, so disrupting nighttime body temperature reduces sleep quality throughout the course of the time spent in bed. Using electronic screens without significant impacting sleep The best way to prevent electronic screens viagra online overnight delivery from significantly impacting sleep is to simply stop using them several hours prior to bedtime. In today’s society, however, this is often not a practical option. The next best thing to do, according to researchers, is to dim the screen’s brightness level as it becomes dark outside to allow for the normal production of melatonin and promote nighttime sleepiness. Because it is the blue light from electronic screens that is the problem, some sleep doctors suggest that wearing glasses canadian pharmacy vipps certified with orange lenses at night (which would filter out the blue light) will be effective. A similar option would be to turn off the blue hue in a screen’s color palette, which gives the screen a red hue that does not affect melatonin levels.

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