There is a brand-new study, revealed online November 2017, recommends completely different strategies, including removing digital devices before going to sleep and embarking on calming activities to encourage healthy sleep.
It says that Photoreceptors within the retina sense light and dark, signaling our brain about the status of the outside world and orientating our circadian rhythms to the external day-night cycle.
This signaling of light and dark helps us to be active and alert in the morning and be able to go to sleep at the suitable time at night.
Recently, the studies have shown that even electronic devices emit enough light to cause disturbance to the brain and promote wakefulness.
The recommendations of the new study
1- Putting the electronic media away from the sleeping room and having a calming bedtime routine is the most important recommendations.
2- Parents should make sleep a priority by talking with other members of the family concerning the importance of sleep and healthy sleep expectations. And must Encourage a bedtime routine that has calming activities and avoids electronic media.
3- Encourage families to get rid of all electronic devices from their kid or teen’s bedroom. Also, remove TVs, video games, computers, tablets and cell phones.
4- speaking with members of the family about the negative consequences of bright light in the evening and its impact on the duration and quality of sleep.
The effects of digital devices on sleep
Scientists are finding out that spending a lot of time on digital devices can be disrupting our sleep. However, sleeping is necessary to brain health, stress management, and memory. We may be hurting ourselves without really knowing that.
Orfeu Buxton, professor of Biobehavioral Health at Penn State and an author of the manuscript, said, “Recent reviews of scientific literature reveal that the vast majority of studies find evidence for an adverse association between screen-based media consumption and sleep health, primarily delayed bedtimes and reduced total sleep duration,”
According to the researchers, the reasons behind this adverse association doubtless include mental stimulation from media content and also the effects of the light interrupting sleep cycles, since time spent on screens replacing time spent sleeping.
Buxton and different researchers are operating to know if the media use affects the timing and period of sleep among kids and adolescents. And they need to know the links between screen time and sleep quality and tiredness. And also the influence of light on circadian rhythm and sleep health.
The Results of the study based on several previous studies that showed that using digital devices before bed will cause disrupted and depleted sleep in children.
The study showed that the reason for the negative association between digital devices and poor sleep quality is because of
- Increased screen time replacing sleep time
- Mental stimulation
- And also the effects of light on sleep cycles.
Researchers suggest that parents should encourage a quiet bedtime routine that doesn’t include electronic media. They should remove all electronic devices as well as tv, video games, computers, tablets, and smartphones.
They additionally recommend parents make sleep a priority by talking concerning the importance of sleep with children. Also, be aware of how bright lights have a negative impact on their sleep.
The increasing use of electronics in children’s bedrooms might create a culture of evening engagement and light exposure. Consequently, this negatively impacts sleep time, sleep quality and daytime alertness.
Children who use electronic media to relax at the hours of darkness have later weekday bedtimes, experience fewer hours of sleep per week and report more daytime sleepiness.
Many kids should have an adequate duration of sleep. It is important for their growth, learning, mood, power and weight control.
Sadly, there are many people could be addicted to technology.
In accordance with a report released by the National Sleep Foundation in 2014, 89 % of adults and 75 % of kids have at least one electronic device in their bedrooms. They additionally reported in 2011 that 95% of individuals use an electronic device within an hour of bedtime.
The relative studies
Also, there is one of the most recent studies, published in Proceedings of the National Academy of Sciences(PNAS).
They took 12 volunteers and put them under different conditions before going to sleep by dividing them into 2 groups.
The participants of the first group read from paper books for 4 hours before bedtime. The time of sleeping was at 10 pm for two weeks. While others in the second group used an e-reader.
After a single week, the scientists switched the 2 groups for the second week. People who had e-readers are currently reading paper books, and the paper readers are currently reading from electronic devices.
They observed that there was a decrease in the level of melatonin, a chemical substance helps to regulate our sleep patterns, by 50 % of people who read with electronic devices. These levels also suggested that circadian rhythms had been delayed about 1.5 hours.
The readers of electronic devices also took about 10 minutes longer to go to sleep. And additionally, they had about 10 minutes less period of Rapid Eye Movement (REM) during sleep at night.
Another study revealed in behavioral Sleep medicine tracked the frequency in bed media usage before sleeping in about 532 students.
The result of the study showed that digital devices, computer and mobile phone, using were linked to insomnia symptoms.
A Research from Michigan University performed two studies. The first study with managers and the second with workers to observe the impact of smartphone usage before bed.
Across many studies, the researchers found that late night use of smartphones for business purposes cut into sleep time. It also reduced their energy levels the next day.