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Screen work, smartphones and constant availability worsen the quality of sleep. What blue light does in the body and what can help.
According to a Cologne sleep doctor, stress, constant availability and the use of screens in the evenings are reasons for the increase in sleep disorders, which are increasingly leading to sick leave.
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“The sleep-wake rhythm is disrupted because the blue light inhibits the natural production of melatonin,” said Alexander Prickartz, chief physician and sleep doctor at the Hildegardis Hospital in Cologne Cologne City Gazette (KStA). The resulting lack of the “sleep hormone” causes restless nights.
Smartphone as a disruptive factor: constant accessibility is unhealthy
But Prickartz also cites increasing lack of exercise, increased consumption of “caffeine, alcohol and processed foods” as well as “stress and the tendency to be constantly available via smartphones” as causes.
Sleep disorders have multiplied in the wake of digitalization
According to evaluations by the AOK Rheinland/Hamburg, people in the region sleep significantly worse than they did 20 years ago: the cases of physically-related sleep disorders have tripled since 2004. When it comes to psychologically-related sleep disorders, the number of cases is seven times as high as it was 20 years ago, albeit at a lower level.
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In the 30 to 39 year old group, there were just under 36 sick days per 100 insured people due to sleep disorders; in the 60 and over age group, there were more than 87 sick days.
Long-term health risks from lack of sleep
Aside from the effects on the ability to work, according to Prickartz, lack of sleep is associated with long-term health risks for those affected because restful sleep is crucial for the immune system and the regeneration of body cells. “Emotional balance is also regulated during sleep; lack of sleep therefore often leads to mood swings,” said Prickartz KstA.
Restful sleep is also important for regulating metabolism “and helps reduce the risk of cardiovascular disease and diabetes.” Those who don’t sleep enough are therefore not only often more irritable, but in the long term they are also more likely to suffer from diseases such as high blood pressure, diabetes, heart disease, depression, anxiety disorders and obesity.
“Increased daytime sleepiness increases the risk of accidents on the road, but also at home and at work.”
Home office: curse or blessing for your health?
In this context, the AOK advises companies to promote more corporate health. According to the health insurance company, sleep disorders could be alleviated through flexible working hours and home office arrangements.
The latter is obvious when long journeys are no longer necessary, the alarm clock has to be set later and one’s own biorhythm can be taken more into account. Surveys by trade unions also showed that working from home is becoming a problem Limitations on working hours can lead to this.
Employees are therefore more likely to be available outside of working hours, work evenings or weekends and do unpaid overtime. Breaks and rest periods are also more often restricted, making it harder for employees to switch off from their work.
Digital detox or valerian and co.: This can help
We therefore advise you to take conscious digital detox times Health insurance companies like AOK and the Technicians’ Health Insurance. If you want to take remedies for more restful sleep in addition to the “digital detoxification”, you should do your research beforehand.
Sleep doctor Prickartz advises against over-the-counter melatonin products that make it easier to fall asleep. “It should be noted that over-the-counter melatonin from the drugstore is not subject to the same strict manufacturing and quality controls as approved drugs from the pharmacy; dosage and purity can therefore vary,” says Prickartz. The sleep doctor considers taking preparations based on valerian or hops to be unproblematic.
