Studies have shown that adults need 7 to 9 hours of sleep a night to function properly. However, not many people can say that they have had a quiet night, and research has proven that technology is one of the reasons for many factors. While our smartphones and tablets make life easier in many ways, they can also be responsible for all the time we feel tempered and sleepy when we wake up. It may not be difficult to recover from the initial drowsiness, but long-term sleep deprivation is known to cause cognitive decline, mood swings and chronic health problems such as high blood pressure and heart disease.
If you find yourself craving for a good night's sleep, knowing how technology affects your sleep patterns can help you take some small steps to get better off.
It will affect your biological clock
Everyone has a biological clock that controls the sleep schedule - telling us when to fall asleep and wake up. This clock is controlled by the hormone melatonin. The study found that the blue light emitted by the digital screen [our laptop or smartphone] inhibits melatonin and interferes with our biological clock. This disruption causes our sleep cycle to be irregular, which affects our emotions - making us tired, irritable, prone to anger and hostility. In addition, another study shows that continuous fatigue is the cause of poor decision making in rule-based logic tasks.
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Start by creating a sleep-friendly area in your bedroom. Do this by creating a simple basic rule - there are no electronic devices in the bedroom. Yes, this includes your laptop and TV! If it seems too difficult to place the electronic device outside the bedroom, please follow the "No electronic devices in the bedroom" rule. Release a certain amount of time at night [preferably 30 to 60 minutes before bedtime]. This in turn will make you fall asleep quickly.
It keeps you awake
Nothing is more frustrating than the last sleep but hears the buzz of incoming notifications from the phone. In order to avoid the negative effects associated with sleep deprivation, it is important to get a rest throughout the night rather than a piecemeal sleep time. This fragmentation interrupts the memory process, and studies have shown that it affects our performance on tasks related to attention and memory.
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Turning off your phone and anything that might wake you up in the middle of the night would be ideal, but if this sounds too extreme, put your phone in a silent and/or vibration-free mode.
It can delay sleep
I once told myself that you are exhausted. You must sleep before 11 pm, but you find yourself watching a YouTube video or texting a friend at 12:30 am? It happens to all of us. The use of technology often leads to sleep delays, even if there is no legitimate external environment responsible for doing so, which can lead to sleep longer than expected.
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First determine the cause of the delay. If the reason is to watch TV on the carnival, turn off the TV and laptop half an hour before going to bed, and then use your body for half an hour to power off. You can do this by drinking a glass of milk, changing to a nightgown or reading.
Use it wisely to sleep better
With the right technology, you can actually adjust your sleep cycle. Today, many fitness trackers are widely available and can be worn on your wrist to track your sleep. This tracker provides data on sleep hours and sleep quality. Therefore, they allow you to set sleep goals and calculate your progress towards these goals.
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