Just about every device releases a constant glow in some capacity. Even if I manage to find darkness, I’m glued to my smartphone until the last minutes of the day, and this is causing havoc for my sleep. Does this relate to you? If so, it might be time to reconsider your sleeping habits.
Let’s shed some light on poor sleep quality. Using the science of circadian rhythms and melatonin, it’s time to look at why the use of electronic devices before bedtime is something that we should all reconsider.
什么是昼夜节律？
根据美国国家一般医学科学研究所, circadian rhythms are like a natural alarm clock. They create a natural bio rhythm which influences the way we think, feel and perform.
褪黑激素与它有什么关系？
TheMedical Department of the University of Maryland简单地打破它。随着天然黑暗的开始，您的褪黑激素水平上升了您的身体，为您的睡眠做准备。随着第二天的开始和光的增加，褪黑激素水平下降，使您能够面对前一天。
No wonder those Youtube videos and Facebook notifications are interfering with our sleep. We are exposing ourselves to light that is unnatural to us and depriving our bodies of the capacity to produce melatonin. As a result, our natural bio rhythms are being disrupted, making it difficult to naturally fall asleep.
睡眠剥夺有多普遍？
可悲的是，睡眠剥夺变得越来越普遍。根据survey datacollected in Australia, sleep deprivation is more common that you would think. Hillman and Lack, in an文章from the Medical Journal of Australia, find that inadequate sleep was reported among 20-35% of respondents. Some of these cases can be attributed to sleeping disorders, but others are attributed to poor sleeping habits and lifestyle choices.
Why are electronic devices the culprit?
Light emitted from electronic devices are known to produce ‘blue light’, which inhibits the production of melatonin.Henion and Johnson of Michigan State Universitysingle out smart phones as the worst offenders of blue light, producing the greatest disruption to melatonin sleep hormones.
It’s time to take action and reclaim our sleep!
To reclaim a healthy sleeping pattern and ensure that our circadian rhythms help us perform at our best, we may need to think about putting away those electronic devices at night time and look for other ways to wind down.
睡觉前减少蓝光暴露的一种方法是设置绕组警报。将其设置为至少一个小时，然后在您通常的睡觉时间之前，您不允许自己使用任何电气设备。这意味着没有电视，没有YouTube视频，没有Facebook。
If you enjoy reading before bed, use a Kindle with little backlight. Or, if you prefer to read actual books, use a bedside light with a dimly set bulb.
And if you have electrical devices in your bedroom which emit any kind of small light, you might want to consider using a好睡觉面具这完全消除了周围的光。
Light exposure during the daytime is also an important factor in our circadian rhythms. While not necessarily the most appealing course of action, turning on the light and opening the blinds first thing in the morning will help you wake up and feel energized.
If you are guilty of being a night-time technology junkie, it’s time to consider joining me in a mission to send these mobile devices to bed early. Save those notifications for tomorrow, embrace darkness, and focus on maximizing the quality of your sleep.
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