Tablets have become a ubiquitous part of daily life. We use them for work, entertainment, and even communication. However, recent research has shown that these devices might be negatively impacting our sleep quality.

In this article, we explore the connection between tablets and poor sleep quality, and how we can mitigate these effects.

The Science Behind Sleep

Before delving into the effects of tablets on sleep quality, it is important to first understand the science behind sleep. There are four stages of sleep, which cycle throughout the night. These are:.

Stage 1: Light sleep, where you drift in and out of sleep and can be easily awakened.
Stage 2: Slightly deeper sleep, where heart rate and body temperature decrease.
Stage 3: Deep sleep, where brain waves slow down and it becomes harder to awaken.
Stage 4: Rapid Eye Movement (REM) sleep, where most dreaming occurs and the body becomes paralyzed to prevent acting out dreams.

The cycle begins with stages 1 and 2, followed by deep sleep, then REM sleep. This cycle repeats several times throughout the night, with the length of each stage varying depending on the individual.

How Tablets Affect Sleep Quality

Now, with an understanding of the sleep cycle, it is easier to grasp how tablets impact sleep quality. Tablets emit blue light, which has been shown to suppress the production of melatonin, a hormone that helps regulate sleep.

Exposure to blue light before bed can shift the body’s internal clock, making it harder to fall asleep and experience deep sleep.

The content on tablets can also affect sleep quality.

Engaging in activities like scrolling on social media or playing video games can be stimulating and cause the brain to become more active, making it harder to fall asleep even when not exposed to blue light.

Lastly, the use of tablets before bedtime can lead to delayed bedtime. It is easy to get caught up in work or entertainment on a tablet and lose track of time, leading to a later bedtime and less time for sleep overall.

Ways to Mitigate the Effects

While it might be tempting to bring a tablet to bed for entertainment or work purposes, it is important to prioritize sleep quality. Here are some ways to help mitigate the negative effects of tablets on sleep quality:.

Set a cutoff time: Avoid using tablets at least an hour before bed to allow the body to wind down and produce melatonin.
Use blue light filters: Many tablets and smartphones now include blue light filters, which reduce the amount of blue light emitted and make it easier on the eyes before bed.
Opt for other forms of entertainment: Instead of using a tablet before bed, opt for reading a book, listening to music, or practicing a relaxation technique like meditation.

By implementing these strategies, individuals can prioritize sleep quality and reduce the negative impacts of tablet use on sleep.

Conclusion

In today’s society, tablets have become an integral part of many people’s daily routines. However, this reliance on tablets can negatively impact sleep quality.

By understanding the science behind sleep, as well as the ways that tablets impact the body, individuals can take steps to mitigate these negative effects and prioritize sleep.