Getting enough sleep is vital for almost every bodily function. But using a laptop, tablet, or smartphone shortly before going to bed can affect your ability to fall asleep. This is because the so-called blue light from devices can lead to heightened alertness and disrupt your body clock. In addition, activities on digital devices can be stimulating and make us much less ready for sleep. As a result, people can become absorbed and continue using the technology past their bedtime.
It’s important to distinguish between interactive and passive technological devices. Passive devices are those which require little or no input from users. Examples include listening to music, reading an e-book, or watching TV or a movie. With interactive devices, what is viewed on-screen changes with input from the user. For example, playing a video game is interactive, as is chatting on social media. Interactive activities are more likely to disrupt sleep than passive activities.
How to avoid disrupted sleep:
* Avoid using your smartphone, laptop, and tablet for at least an hour before going to sleep every night. Reading a book is more likely to relax you than scrolling through social media feeds.
* Dim the screen as much as possible for evening use. In many e-readers, you can also invert the screen color (i.e., white font on black background). Many devices now come with a 'night-time mode,' which is easier on the eye before bed.
* You could consider using a software program for PCs and laptops which decreases the amount of blue light in computer screens – which affects melatonin levels – and increases orange tones instead. An example is a program called f.lux which is available here.
* If you can, consider making your bedroom a screen-free zone.
* Establish a relaxing bedtime routine that doesn’t involve screens, to help you relax before going to sleep.
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