Is your digital device affecting your sleep quality?

Is your digital device affecting your sleep quality?

While night time scrolling or looking at your laptop may seem harmless, doing so could be interfering with your ability to fall asleep and stay asleep.

The body relies on circadian rhythms to know when it's time to sleep and when to feel awake. Circadian rhythm is a 24-hour biological process that mimics the rise and fall of the sun. A specific part of the brain uses external cues such as light to determine if it is time for sleep. The body normally reacts to the darkness or the night time by releasing a sleep signalling hormone called melatonin.

Our brains are very sensitive to light, and the blue light emitted from digital devices including TV and iPhones delays melatonin production. Lack of melatonin can make it difficult to fall asleep, which can lead to insomnia and fatigue over time. Blue light stimulates parts of the brain that make us feel alert elevating our body temperature and heart rate. This is not what you want immediately before bed.

Studies also suggest that blue light can decrease the amount of time the body spends in slow-wave sleep and rapid eye movement (REM) sleep. These two sleep stages are important for consolidating memories and regulating mood. Lack of good quality sleep can also affect your recovery from your workouts

For a better night sleep avoid all blue light from all devices at least 1 hour before bed

Allow adequate wind time- soft music, diaphragmatic breathing, warm shower, dim the lights. Take a melatonin supplement if needed.