Our Phones are slowly killing us

90% of us use electronics in the last few minutes before going to bed, according to research by the National Sleep Foundation. When it comes to sleep, technology and our bodies don't always get along, despite how pleasant it looks in our daily lives. In order to fully appreciate the benefits that technology and sleep bring, it is crucial that we learn to use it responsibly.

The various ways in which technology affects sleep

Technology has many different effects on sleep. Almost everyone has at least one of the following impacts, even though many people may not be impacted by all of them.

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Blue light

The majority of electronic equipment, including television sets, desktop and laptop computer displays, tablets, and mobile phones, generate blue light. Late-night blue light pollution stops the body from producing enough melatonin, a hormone that promotes sleep. As a result, the blue light from our electronics makes it harder for us to fall asleep.

The intensity of blue light's effect is primarily influenced by two elements. The wavelength at which your device generates blue light is the first factor. How frequently and how long you stare at your screens is the second element. For instance, intermittent glances at your device's screen will have less of an impact than looking at it while typing or reading on an eReader.

Unexpected sounds

Your electronic device may keep you up at night, especially if your notifications are turned on. We have a strong inclination to react to the sounds from our devices even while we are asleep since we are unconsciously connected to them. These noises consequently produce noise. We also know that noise can disturb sleep, and disturbed sleep can result in health problems including cardiac arrest or stroke.

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Overstimulation

Our use of technology before bed can occasionally have an impact on how well we sleep. It can be quite difficult to go asleep after engaging in any activity that stimulates the brain, such as online brainstorming with friends, playing video games, or having a stressful conversation that releases adrenaline. It is quite impossible to fall asleep in that situation. In bed, one could feel restless. And if it does so frequently, the brain can start to become automatically activated as you are getting ready for bed. This can only be from association and not necessarily because of something that happened that night.

WiFi signals

Although it might seem absurd, electronic (especially mobile) devices generate wifi signals that disrupt sleep. Those who interacted with real mobile phones had more trouble falling asleep, according to a 2007 study in which some respondents were given fake mobile phones and others were given real mobile phones to use before bed. According to the study, the effects of mobile devices on sleep are closely correlated with the frequencies and intensities of the signals they transmit.

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Addiction

Technology addiction is a well-known reality. Of course, it interferes with sleep in a number of ways. Anyone who is addicted to technology finds it nearly impossible to live without their smartphone. Computers, video games, and other electronic devices can all cause addiction, but smartphone addiction is the most severe. You can usually tell when someone is a technology addict because they rarely get enough sleep. Although there are several levels of technology addiction, you can spot one when you see one or recognize yourself in one. Typically, an addict utilizes their device well into the night. Some people who are addicted to certain substances wake up from their sleep to respond to messages, leave comments, or post updates on social media.

How to minimize the effects of technology on sleep

You've been able to observe how technology is, in some manner, interfering with your sleep. Of sure, technology is essential to our survival. However, there are some guidelines you can follow to use technology sensibly, giving you access to restful sleep.

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Stay away from it

You don't need to become overly dependent on your technology. It's not necessary to watch television or use your phone constantly, especially right before bed. To have a good night's sleep, you must be completely calm before going to bed, thus it's crucial to switch off the TV, log off of the web, and put away your phone at least one hour before bed. Planning out how long you will sleep is a good idea. You can use this to determine when to turn off all of your devices. You can store your phones, computer, and remote in another room if you have a significant addiction.

Plan a bedtime routine

You might be thinking, "What will I do in the hour or two before bed once I turn off my electronics?" You might need to organize some leisure activities for this period. There are numerous options available to you. Just make sure there is no technology involved. You can settle in and read literature, take a warm bath, engage in family conversation, or perform little housework. Before you locate the one that works best for you, you might need to check out a few different sleeping options.

Turn off notifications

There are always exceptions to the rules. You can disable the notifications if you must use a device in the bedroom at night. Do Not Disturb (DND), silence, and other notification settings are available on many phones. Numerous cellphones feature settings that enable you to get important messages or notifications from specific persons while having little to no impact on your sleep.

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Change the light settings

Finding a means to reduce blue light, which is a huge threat to our ability to sleep, will undoubtedly be very helpful to lessen the impact of technology on sleep. The majority of devices offer settings for that. And there are lots of free apps available to remove blue light if your gadget doesn't. You can put one in. It allows you to use your device until you're ready to go to bed.

While eReaders and other similar devices lack a night mode, they do feature settings that allow you to change the foreground and background colors. Instead of the traditional black print on a white screen, you can read white text on a black background. This will lessen, but not entirely eliminate, the blue light.
Finally, if we utilize technology appropriately and moderately, it will never be a curse. Even as we take use of the benefits and pleasures that technology offers, we must be accountable for our health, in this case our sleep.

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