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You may have heard, or perhaps even been asked to, stay away from your phone before you sleep. But, old habits die hard and most of us end up scrolling our social media feeds for hours before sleep consumes us. But, what if we tell you that this seemingly harmless habit is actually wreaking havoc on your sleep cycle, alongside aggravating other concerns? According to ResMed 2023 sleep survey, 40 per cent of Indians have indicated that the quality of their sleep has declined compared to last year due to the use of electronic devices or screens before going to sleep.
Talking about the same, Dr Sibasish Dey, Head of Medical Affairs, South Asia, ResMed, said that there is a link between night-time light exposure and sleep disruption. “A disturbed sleep schedule could cause some people to become distracted, impair memory, and cause fatigue the following day. Smartphone light can also impair hormones like melatonin, which can result in inadequate sleep. As such, it is important to remember that using a phone shortly before bed might interfere with the sleep cycle and cause long-term sleep disorders,” he explained.
Further adding that our circadian rhythm is controlled by external cues, Dr Dey said that the production of melatonin — largely responsible to make us feel sleepy — starts as evening sets in. “The highest production of melatonin happens around 9 pm. However, when we are exposed to blue light, its production is reduced or delayed, and we don’t feel sleepy. Our sleep latency increases, and we tend to spend more time in our beds waiting for sleep to set in. The most crucial element in synchronising circadian rhythms is light. People are exposed to more light before going to bed because of the advancement of artificial light and technology. Although all visible light might have an impact on circadian rhythms, blue light has the greatest impact,” he continued.
He emphasised that even a quick check can keep the brain active and prevent one from falling asleep. “Electronic gadgets are increasingly being used for reading, communication, and entertainment, which results in significant sleep loss and sleep disorders. Chronic sleep disorders such as sleep apnea can all be exacerbated by the use of electronic devices before bedtime. Chronic sleep disorders can have a significant impact on a person’s health and well-being, leading to daytime fatigue, difficulty concentrating, and an increased risk of accidents and injuries,” he said.
Agreeing with Dr Dey, Dr Vivek Anand Padegal, Senior Consultant-Pulmonology, Fortis Hospital, Bannerghatta Road, Bangalore said that blue-light emitting devices can stimulate the brain and suppress the secretion of melatonin in the brain, causing difficulty in falling asleep, decreased sleep quality, and interference with sleep onset. These consequences can subsequently increase the risk of hypertension, depression, heart disease, obesity, and diabetes. “The simplest solution, especially if you’re having difficulty sleeping, is to avoid using these devices at least 2-4 hours before bedtime. Alternatively, using blue light glasses or protective screens can mitigate the effects of blue light, but the exact extent is not completely certain,” he said.
However, phones alone aren’t responsible and all screens must be avoided, experts said. Other devices include:
*Televisions: TV screens emit blue light, especially those that use LED technology. If you watch TV right before bed, it can be difficult to fall asleep.
*LED lights: LED lights are becoming increasingly popular in homes, and they emit blue light that can interfere with your sleep if you have them in your bedroom.
*Mobile phones and gaming devices: Mobile phones and Gaming devices such as consoles and handhelds can emit blue light and disrupt your sleep if you play them late at night.
According to the National Sleep Foundation, it is recommended to stop using electronic devices, like your cellphone, at least 30 minutes before bedtime, Dr Kuldeep Kumar Grover, Head of Critical Care and Pulmonology, CK Birla Hospital, Gurugram said. Experts, however, added that it is best to avoid them for at least 1-2 hours before hitting the bed.
Apart from such devices, you must also pay attention to other bedtime habits that may be hindering your sleep. “Avoid caffeine, nicotine and alcohol before bed, avoid consumption of too many liquids in the evening, and be wise when taking naps,” Dr Dey said, adding that making healthy lifestyle adjustments promotes restful sleep and enhances general well-being. “93% of Indians are sleep deprived, but most are not aware of the fact, or the impact it’s having on their lives. A healthy lifestyle and simple behavioural adjustments can help you sleep well.”
So, what should you do to get restful sleep at night? Dr Grover suggested doing the same thing every night before bedtime. “Like, take a warm bath, read or listen to music. Your pre-sleep activity should be relaxing so your body knows when it’s time to go to sleep. Get regular exercise. Make sure you exercise at least two hours before bedtime though, or it may be difficult to fall asleep,” he said.
(Next in the series: Can this psychological trick help induce sleep?)
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