Sleep is an essential component for good health, and it is vital for achieving optimal productivity and general wellbeing. However, most people find it challenging to get quality sleep at night.

One of the most prevalent causes of poor sleep is the use of electronic devices in the late hours of the day. This article will explore the adverse effects of electronic devices on sleep, the reasons behind these effects, and how to overcome them.

What Are Screens, and What Do They Do to Our Sleep?

Screens are any electronic devices that emit blue light waves, such as smartphones, laptops, tablets, and televisions. These devices affect the quality of sleep by interfering with the body’s Circadian Rhythm.

What Is Circadian Rhythm?

Circadian Rhythm refers to the biological clock that regulates the sleep-wake cycle in humans. Circadian Rhythm responds to natural light in the environment, and a significant disruptor of natural light is blue light waves from electronic screens.

What Are Blue Light Waves?

Blue light waves are a form of visible light that emits a short wavelength and high energy. Blue light waves are beneficial during the day as they boost alertness, memory, and cognitive performance.

However, overexposure to blue light waves at night disrupts the body’s natural sleep-wake cycle, leading to poor sleep quality, insomnia, and daytime fatigue.

How Do Screens Disrupt Sleep?

Electronic screens disrupt sleep by suppressing the production of melatonin. Melatonin is a hormone produced by the pineal gland that informs the body when it’s time to sleep. Melatonin levels rise as darkness falls and decrease as light increases.

When we expose ourselves to electronic screens, the blue light waves trick the body into thinking it’s daylight. This trickery interferes with melatonin production, leading to a delay in sleep onset. In turn, this leads to poor sleep quality and daytime fatigue.

What Are Some Common Sleep Disorders Caused by Screens?

The use of screens disrupts sleep and increases the risk of developing various sleep disorders. These disorders include:.

Insomnia: Difficulty falling or staying asleep
Delayed Sleep Phase Syndrome (DSPS): Difficulty sleeping at conventional hours
Night Terrors: Sudden wakening in fear during sleep
Restless Leg Syndrome (RLS): Uncomfortable sensations and the urge to move the legs during sleep
Sleep Apnea: Breathing pauses during sleep

What Are Some Alternatives to Screens?

Although screens are a significant cause of sleep disruption, there are several alternatives that can promote healthy sleep. These alternatives include:.

Reading a book
Listening to soft music or nature sounds
Mediation or relaxation techniques
Journaling
Bath or shower in dim light

What Are Some Tips for Turning off Screens?

Reducing the use of electronic screens in the late hours of the day can significantly improve the quality of sleep. Here are some tips:.

Limiting the use of electronic screens two hours before bed
Dimming the screen’s brightness
Enabling Night Mode on the device
Wearing blue-light-blocking glasses
Switching off all screens within at least one hour before bed

Conclusion

Electronic screens are a significant disruptor of sleep. However, reducing the use of screens and seeking alternative forms of entertainment may significantly improve sleep quality.

By being mindful of our screen time in the late hours of the day, we can significantly improve our sleep quality and achieve optimal productivity and general wellbeing.