What’s the current lowdown about devices and sleep?

The Sleeping Series©

Can we or can’t we?

With so much of today’s world on devices:

How much can we use them?

How much do they affect our sleep?

If we sleep well already then it's not an issue.

However if we are NOT getting at least 7 hours of QUALITY sleep per night then this needs to be addressed.

As with all previous weeks - all the tips need to be applied until we are sleeping like a baby!

(Unless our baby doesn’t sleep well! Any problems getting your baby /toddler to sleep - please message me for assistance)

When it comes to electronics / devices and sleep we need to consider:

1. Time

2. Light

3. Sounds

4. Psychological effects

5. Other effects

6. Reading

7. Sleep Trackers

8. Sleep apps / music

Setting ourselves up for the next day, for our life - our health and well being is vital!!

Don’t delay

Time:

1. The first thing to consider is that using devices tends to delay the time when we actually go to sleep.

Thereby automatically reducing sleep duration.

It may be we are on social media or watching something. The facts are that due to our human nature and the way algorithms are set up - we can get distracted and time can run away on us.

2. Social media and binge watching acts as a serotonin fix.

52% who scroll social media and 34% of those who watch tv/netflix say it has a negative impact on their sleep. Technology affects the brain. It can stimulate our mind, making it harder to fall asleep.

3. Self-reports suggest that sleep is affected by technology use in the hour before bed. Reporting less satisfactory sleep more often than those not using technology before bed, and more likely to feel sleepier during the day in a range of situations, including driving.

Conclusion: no devices or electronics within an hour of bedtime.

Light:

1. Blinking lights can cause unwanted awakenings when sleeping next to electronics

2. Blue light keeps us awake. Our phone, computer, and other electronic devices emit blue light, which stimulates our brain, keeping us awake.

3. Night mode - We can put a blue-light-blocking screen on a device so we can use them close to bedtime if necessary and still get the sleep needed. Some research says this isn't sufficient to make a difference.

4. “Blue Blocker” Glasses are available. They are orange-tinted eyeglasses specifically designed to shield eyes from blue light emissions. It therefore involves wearing glasses, but some studies have found them to be very effective. Blue light blocking glasses are relatively inexpensive.

Conclusion: Light, especially the blue light emitted from devices, can cause reduced sleep quality

Sound:

Sounds can cause unwanted awakenings.

We are more prone to this when sleeping next to electronics.

Turn it off so there are no disturbing sounds.

Conclusion: Turn sounds off

Psychological effects

1. Smartphones emit high levels of radiation which can cause dysfunction or imbalance to our biological clock. In this way, sleeping next to our phone could actually lead to more nightmares because our circadian rhythm could be thrown.

2. Social media and mobile devices may lead to psychological issues - they may contribute to more serious health conditions, such as depression. The overuse of technology may have a more significant impact on developing children and teenagers. All of which ultimately have an effect on our sleep.

Conclusion: devices can cause other effects which affect sleep

Other health effects:

1. Smartphones and tablets should ideally be positioned about 20-28 inches from the eye and about 4 or 5 inches below eye level (Note that distances when in a lying position tend to be closer than sitting).

2. The blue light not only affects our sleep, it also damages our skin.

3. They may cause eyestrain and difficulty focusing on important tasks.

The further away the better - as the distance correlates negatively with sleep quality.

Conclusion: Devices can cause harm to our bodies.

Reading:

Reading can help to take our mind off the day. It can help us to relax.

Portable e-readers like the Kindle and Nook emit blue light, but not to the same extent as other electronic devices. If we prefer to use an e-reader, such as a Kindle or Nook, dim the display as much as possible. One third of New Zealanders who read report a 81% positive effect.

Conclusion: Reading is good before sleep

Sleep Trackers:

1. These are a great way to make us more aware of our sleep and sleep hygiene. They can prompt us to take steps to improve it.

2. We can’t use them to diagnose sleep issues as they are not a true reflection of our sleep architecture.

3. They are sold on the basis that they can collect data throughout the night and provide a better picture of how our sleep is. But they won't actually improve our sleep. Even if they work! The reason is because they are based on movement. So they can’t give us accurate information . When we are wide awake but lying still or shifting a lot when snoozing we will get an imprecise sleep summary.

4. Some claim to be able to tell us when we are entering different stages of sleep. However the sleep-tech sector isn't regulated, so they aren't tested to meet any standards. The American Academy of Sleep Medicine said they have ”minimal data validating the ability of these devices”

5. We can become over obsessed with our sleep and this can cause stress and worry. This can in turn cause us sleep issues.

Conclusion: Sleep trackers can make us more aware of our sleep issues and therefore address them. We need to ensure we don’t become obsessed.

Sleep apps:

1. We can use our phones for sleep apps - sounds to help us sleep. They may offer relaxing sounds like white noise, aural beats, music, nature sounds, breathing exercises and meditation. These ambient sounds can relax us, to reduce anxiety and stress, thereby helping us to fall asleep.

2. Apps may be limited in how much sleep support they offer.

3. Many people can train themselves to get to sleep using music and apps. A study at the University of Illinois found that they help people make sleep goals and manage their sleep habits.

4. They will not likely help with chronic sleep deprivation.

Conclusion: Sleep apps can aid sleep by helping us relax and take our mind off other stressful matters.

In summary:

If our sleep quality:

Has interfered with our work;

Causes us to lose sleep or skip physical activities;

Causes us stress or anxiety;

We can't seem to stop; or

We are noticing physical side effects, such as tension headaches, eye strain, muscle pain, or overuse injuries.

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Then we need to act now!

The Sleeping Series©

Contact me for help.