A
very high percentage of people all around admit to using electronic gadgets
just before sleep. The usage of electronic devices is equally high in not just
adults but also children too. If you are also among this percentage of
population then you should know that it can impact your ability to sleep as it
stimulates you psychologically and makes it hard to settle down and sleep
despite sleeping on one of the best bed
mattresses
available in the market.
With
smartphones, tablets and other such viewing devices becoming a major part of a
person’s life it is quite hard to not use it even at bedtime. The primary
reason for affecting sleep is the light that is emitted from it. Here are some
of the ways it affects your sleep.
Effect of blue light: The brightest and the
strongest light that can affect the retina is the blue light, especially at
night. This light is emitted by the electronic gadgets and this light can
confuse the brain as it sees it as sunlight and causes the production of
melatonin. This hormone regulates the sleep-wake cycle in the body and is
produced at night to induce sleep. When the brain receives this light at night
due to the usage of electronic devices, the melatonin release is delayed and
hence the onset of sleep becomes harder and can put the sleep-wake cycle in the
body out of sync.
Increases cortisol levels: Watching a thriller on TV,
playing stimulating games on your smartphone or even responding to stressful
work emails can activate your brain to keep it alert. That triggers a mode in
the body called fight or flight mode and in response to that the body releases
cortisol which is a stress hormone. When cortisol is produced in your body,
melatonin production is delayed and this causes a spiral effect of high stress
and low sleep. Thus the body does not get enough sleep and increases cortisol
levels which prevent melatonin production.
Noise: Apart from the problem of blue light emission
the other reason it can disrupt sleep is the noise that these devices produce
which can interfere and disturb your sleep. A smartphone often introduces many
sounds into the environment like the chimes and beeps of text and other notifications.
These noises can jolt you awake from your sleep. It is recommended that people
put the phones on silent mode so that these sounds do not disturb your
sleep.
Other interferences: Apart from the sound
pollution it creates in your bedroom these electronic devices emit signals
which affect the quality of sleep even if the phone is put on silent. The best
way is to get rid of these devices while you are sleeping so that the wi-fi and
the electromagnetic signals do not harm your slumber in any way.
Ways to power down
- Make a bedtime routine: A regular bedtime routine and
following good sleeping practices can help you in the long run. Make a
sleep schedule and ensure you stick to it so that your internal body clock
is perfectly in sync. Follow a healthy lifestyle by eating right and doing
regular exercise.
- Limit using electronic
devices: The best way
to power down as your evening progresses is to limit the use of e-devices.
Do less stimulating activities like watching a video or playing games so
that your brain can power down.
- Use the right mattress: Invest in a top-quality memory
foam mattress based on your preferences as that can
help you to sleep better. The best-recommended mattress online isWakefit
and they high-quality mattresses at affordable prices and they come in
various sizes from single bed mattress online to custom made.
Make
sure to switch off your mobile and all other devices before you hit the sack to
get a peaceful sleep.
