There is a direct correlation between sleep and screen time use. 90% of the population in the United States says that they use an electronic device before bedtime. Most people do not realize how this affects their sleep and sleep patterns.
We will discuss the relationship between sleep and the use of electronic devices, and we’ll talk about alternatives to using a device before bedtime.
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How does screen time affect sleep quality?
Source: Merrimack Valley Magazine
Using an electronic device before bedtime and leave a person feeling tired and groggy and in a daze in the morning. They may feel unrested, almost like they did not get much sleep the night before, even though they did get some sleep.
One way it affects sleep is to decrease the number of hours of sleep. When people are on their devices, they may lose track of time, and they may be up later than they plan to be. Or it may be intentional. They may be reading or watching a video and want to finish it before bedtime, no matter what the time is on the clock says.
And most people have to get up early to get ready for work. This amounts to less sleep that a person gets in total. This lack of sleep can lead to a tired and groggy feeling, and it can affect how a person functions.
Another way that using electronics before bedtime can affect a person’s sleep is by changing a person’s circadian rhythm. This is the body’s internal clock. It is a natural cycle of day and night that keep this internal clock running in a 24-hour period.
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Computers, tablets, phones all give off multiple patterns of light. The blue light it emits is one such light. This blue light affects the body’s circadian rhythm and makes us more alert at night, and it interferes with the body’s ability to fall asleep.
We are surrounded all the time with blue light, and it is hard to avoid. Melatonin is the sleep hormone in the body, and blue light can affect how much Melatonin the body makes. Melatonin is what makes a body feel sleepy, and it usually is secreted around 9 p.m.
When a person’s body makes less Melatonin, we are more alert, and this alertness makes it hard to fall asleep — using electronic devices before bedtime damages the body’s circadian rhythm.
Another way electronics affect sleep is they keep your brain alert. By using them, it tricks the body to think that it needs to stay awake and be reactive. This alertness makes it hard to unwind and relax.
4 Fun Ways to Reduce Your Screen Time In The Evening
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There are different things you can do instead of using an electronic device before bedtime. Here are five ideas to try, instead of being on your device.
1. Games
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You can get tables like Ping Pong and foosball. These tables will give you time to unwind, let off steam, and let your body get tired before getting ready to fall asleep.
It does not matter which game table you choose; go with something that you like. Websites like Game Tables Guide can help you pick the right game table for you as well as show you the best deals.
2. Knitting
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Sewing, knitting, or making a blanket can keep your hands busy, and the repetition can calm your mind and get you ready for sleep.
3. Reading
Source: Stephanie Daily
Adopting a bedtime ritual can signal to your body that it’s time to sleep. Reading is one excellent way to help you relax and enjoy your evening without having to use any electronic device.
4. Yoga
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Stretching or doing yoga is another way to prepare your body for sleep. It’s going to release tension and will relax your body, which in turn can relax the brain in mind.
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Don’t stare at the clock all night long. Staring at the clock will make you even more tense and anxious. If you cannot fall asleep in 20 minutes, then try your pre-bedtime activities.
Don’t lay there obsessing over what time it is. You could also try listening to calm and gentle music or listen to a relaxation CD while you lay there with your eyes closed. Breathing exercises are also helpful in falling asleep.
Using electronics before sleep is not a good idea based on all the harmful reasons and evidence. Electronics make it hard to fall asleep and stay asleep, which results in tiredness and grogginess during the day.
By trying other methods, you can help yourself fall asleep and stay asleep. It’s hard to break the electronic habit, but if you do, you’ll get a more restful and restorative sleep.
