Ammon – Using a smartphone or laptop right before sleep is one of the most important causes of sleep disturbances and lack of sleep, and the reason for this is blue light, which affects the sleep mechanism in the body.
Blue light is the light emitted by smartphones and tablets. This light allows users to read their device screens.
The danger of blue light emitted from smart devices
There have been many rumors about the danger of blue light coming from these smartphones to people’s health, and studies and research done recently in this regard have increased.
The effect of blue light on sleep
In this regard, a recent scientific study reconsidered the statement that blue light emitted from phone screens prevents people from falling asleep easily, pointing out two reasons for use more technology at bedtime.
Comparing several scientific studies that directly tested this, sleep experts from Sweden and Australia found that the overall effect was “virtually insignificant,” with an average effect of less than 3 minutes on sleep duration. .
Experts have confirmed that the statement that blue light emitted from smartphone screens prevents you from sleeping is a “myth”.
To reach this conclusion, experts gathered evidence from 73 independent studies, with a total of 113,000 participants of all ages, and examined various factors linking the use of technology and sleep.
The experts concluded that the use of technology can sometimes lead to lack of sleep, and sometimes lack of sleep can lead to increased use of technology.
A complicated relationship
The new study showed that the relationship between technology and sleep is complex, and can go both ways Experts found after analyzing 11 studies on bright screen light, in which people who used a bright screen that emits blue light before bedtime fell asleep, on average, just 2.7 minutes later In some studies, people slept better after seeing a bright screen.
According to the results of 7 studies, people who were exposed to more stimulating or stimulating content before bed, such as video games, woke up on average only about 3.5 minutes of sleep, compared to those who participated in something less stimulating, such as television example.
Technology content alone does not affect sleep
According to the study, the content of technology does not only affect sleep, because this study found that sleep disturbance at night, such as waking up because of text messages, and not sleeping as a result of using technology after the time in which we can. sleep, leading to sleep loss, so although the use of technology was associated with poor sleep In these cases, this was not linked to exposure to bright blue light from screens before bedtime.
The effect of blue light on melatonin
There is a common belief among some that blue light affects melatonin, a hormone that regulates sleep. During the day, we are exposed to bright natural light that contains a lot of blue light, which activates certain cells in behind our eyes, which sends signals to our brain at that time It may be time to pay attention, but as the light goes down at night our brain starts to give produces melatonin, making us feel sleepy.
Regarding this belief, the new scientific study found that it is logical to believe that artificial light from devices can interfere with the production of melatonin, and therefore affect our sleep, but studies show that high light levels are needed to make a big impact.
The main reasons to use technology before bed
Studies and research show that people tend to use more technology at bedtime, for two main reasons:
To take time, this is common in teenagers who have a biological shift in their sleep patterns that results in later bedtimes, regardless of technology use.
To calm negative emotions and thoughts at bedtime.
Essential factors that help sleep
According to experts, there are two main factors that help sleep:
Self-control that helps counteract the short-term benefits of clicking and scrolling.
Having a parent or loved one help bedtimes.
A state of confusion
Previous studies and research on the effects of blue light on the body, especially during sleep, have shown that the bright blue light coming from device screens causes the brain to be in a state of -both the effect of morning light, which stimulates the brain not to produce the hormone “melatonin”.
As for the effect of blue light on the brain, it causes a state of brain concentration that leads to difficulty responding to sleep, and an imbalance in the sleep pattern in turn leads to poor memory concentration during reading and studying In addition, it leads to a change in sleep pattern.
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