Certain Habits Interfere With Sleep And Well-being. Here Are 5 Reasons Why You Should stop Using Your phone before bed time. Did you know that humans spend a third of their lives sleeping? In fact, sleep plays a crucial role in everyone's existence since it participates in several metabolic, immune and cognitive functions. Unfortunately, more and more people suffer from poor sleep quality and even chronic insomnia. As a result, they increase the risk of drowsiness during the day and see their health deteriorate.
Many surveys have reported the decrease of sleeping hours on average of 7:05 a night, which is 1.5 hours less than 30 years ago. This decline could be due to the appearance of electronic devices. Indeed, it seems that 4 out of 10 people are used to looking at their cell phone before sleeping. With the rise of social media and continuous information, many people cannot help but consult their electronic device. But this habit has deleterious consequences on well-being since it interferes with the sleep process.
According to doctors specializing in mental health and stress management, the cell phone is the number one cause of sleep disorders.
5 reasons why you shouldn't use your phone before sleep
Susan Biali Haas, reporting on the results of a scientific study, highlighted the 5 reasons why using the phone prevents you from sleeping well:
- Cell phone delays falling asleep
You might think that looking at the phone screen while passing Instagram stories or watching videos can help you fall asleep, but no! In reality, the blue light on the phone increases alertness, thus preventing sleep. So, it is advisable to stay away from your phone at night, at least 1 hour before sleeping, to promote sleep.
- Cell phone disrupts circadian rhythms
Circadian rhythms, spread over a 24-hour period, allow the individual to be awake in the light of day and to sleep when it is dark. But the blue light from our smartphone disrupts the biological clock and causes irregularities in the sleep-wake rhythm. Everyone has an internal clock, determined by their own biological functions. However, it can be disturbed by certain external factors. Thus, blue light, night work or even food can cause a kind of jet lag that can lead to sleep disturbances.
- Cell phone prevents the secretion of melatonin
Melatonin is a hormone secreted mainly in the evening to promote sleep. Dependent on circadian rhythms, it allows you to fall asleep at night while decreasing during the day to promote arousal. Unfortunately, electronic devices block the secretion of melatonin in the brain, preventing the person from sleeping. Indeed, an American study reveals that the brightness of electronic devices disrupts this essential hormone for physical and mental rest.
- Cell phone harms REM sleep
REM sleep, also called deep sleep, is the phase in which brain waves activate, promoting dreams. Thus, the muscles relax but the eyes show rapid movements. This sleep phase is extremely important since it contributes to the improvement of cognitive capacities. Indeed, REM sleep helps to be more alert during the day and to strengthen your memory and intellectual faculties. Again, blue light prevents taking advantage of the role of this phase and impacts cognitive processes during the day.
- Cell phone causes fatigue and a lack of alertness during the day
During the night, the cells of the organism regenerate and the body rests to be more alert the next day. But when you spend the evening looking at the screen of your phone, tablet or computer, your brain does not get the peace of mind it requires. Even if we manage to sleep for a few hours, this sleep may not be restorative. As a result, you may experience a lack of energy and fatigue during the day. In addition, several work or road accidents or even falls are due to sleep disorders. Finally, poor quality sleep can lead to mood disturbances that affect social life.