Overview
Smartphones, cell, or mobiles have become an integral part of daily life routine. These pocket-sized devices can perform numerous activities and make our lives more efficient. We are witnessing a drastic evolution in the technology of smartphones.
The students can study by using different applications. People connect with friends and relatives via social media like Facebook Instagram, LinkedIn and Twitter. You can shop and pay online without compromising your comfort.
Smartphone or electronic devices have made stunning changes in our lives. Nevertheless, there is no surprise in accepting the fact that these devices also have a high potential to affect our body functions, such as sleep.
Most people have developed a habit of using the mobile phone before going to sleep. Several studies are conducted to examine the effects of the phone on the different body functions including sleep and brain activity.
The negative effect of using mobile at night
A study from HARVARD University USA shows how the use of mobile can negatively affect your sleep. The research stated six reasons why one should refrain from using your mobile an hour before going to sleep.
It Reduces sleep duration
The study says people who are using phone or any other electronic device before going to sleep, took 10 minutes longer to fall asleep while people who prefer to keep themselves away from phones fall asleep quickly.
Interruption in circadian clock rhythm
Circadian clock rhythm is a process, which regulates the sleep-wake cycle of your body. It is a cycle of 24 hours. Use of phone or laptop before bedtime have the potential to confuse your brain and disrupt the function of circadian clock rhythm.
Interfere with Melatonin secretion
Melatonin is a hormone that helps in regulating the circadian cycle. The blue light of mobiles can reduce the secretion of melatonin and interrupt the circadian cycle during the night.
Reduction in REM sleep
Rapid Eye Movement (REM) sleep is a critical stage of sleep that is responsible for good memory and problem-solving skills. The use of mobile can cause difficulty in concentration when you wake up.
Increase alertness during the night
Using your phone before sleep makes you more alert and less sleepy thereby affecting your overall sleep quality.
Reduced alertness when you wake up
According to the research, viewing a phone before sleeping makes you feel tired when you wake up in the morning.
What studies conclude?
The study conducted by The National Institute of Mental Health and Neuro Sciences (NIMHANS) concluded that the increased use of phones during the night could affect the quality of sleep. It can lead to tiredness and sleeping disorders like insomnia.
The survey conducted by NIMHANS includes about 2,000 people from several sections including college students to government & private sector employees and shows 72.4% of participants using mobile had low quality sleep.
The survey also revealed that 65.5% of participants, in which more men than women, kept mobiles by their bedside before going to sleep. 70% of men and 54.5% women out of them reported poor sleep.
The study concluded that the ratio of poor quality of sleep among men and women were different. It also concluded that people should avoid using mobiles or any other electronic device 30 minutes before going to bed.
Tips to reduce mobile use while going to sleep
Few tips help to limit mobile use before going to sleep. Some of them are:
Instead of watching videos, you can listen to audio songs or podcasts.
You can switch-off your internet and stop the interruption created by the notification that disturbs your mind. You can also use several internet blocker applications.
The National sleep foundation recommends that you should have 30 minutes of electronic device-free time before going to bed. You can achieve this by putting the mobile out of your reach and avoid having any device in your bedroom.
Even if using your phone is necessary, you should use your phone by activating night mode or using blue light blocking glasses. It helps in reducing screen effects.
Conclusion
If you have a habit of viewing digital device before going to sleep, it is necessary to set some limitations. It is good to stop your digital device activity 30 minutes before going to bed. You can engage with other activities other than mobile phones like reading a good book that may relax your mind and promote sleep.
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