We all have a smartphone, tablet or laptop at home. And how often do you check your mail, send an app or send a letter to you as soon as possible? Then we do not even know about the whole chat conversations we still have through whatsapp while we’re in bed. But how (on) is it wise?
The influence of mobile phones on sleep
Hopefully, after reading this article, put your mobile phone in the evening a bit earlier. It’s not so smart at all to sleep with such devices. The blue light of mobile phones and other devices has a negative effect on sleep.
This all has to do with the hormone melatonin , the sleep hormone that is naturally created in our body and regulates our sleep-watching rhythm . Its production depends on the exposure to light.
During the day, melatonin production is reduced because we are exposed to a lot of light. In the evening, when it is getting darker, the production of melatonin increases. You get a sleepy feeling and your body is preparing for sleep.
The influence of blue light
But do you watch your mobile or other screens in the evening? Then your biological clock gets confused. In the evening, the production of melatonin increases naturally, but the blue light emitting these devices looks at your body for daylight . The production of melatonin is thus reduced and the sleepy feeling continues.
The result: you fall asleep less quickly and you sleep less long.
This blue light is not only in mobile phones. Also tablets, laptops, iPods and televisions emit blue light.
But that’s not the only reason you can put your cellphone better off before you go to sleep. If you are on your cellphone before sleeping, then there is a lot of cognitive stimulation of the brain. Your brains are therefore actively busy.
According to sleep investigator Gerard Kerkhof , your brain is reading, clicking and moving actively, making you more difficult to fall asleep.But the contents of emails or apples make your body from sleep. Read an e-mail about tomorrow’s meeting? Or an angry apple of your girlfriend? All affect our emotions – and so – our sleep. The same goes for the beeps and other sounds that come from your mobile.
Some advice about using screens and mobiles in the evening. The best thing about it is:
– When you sleep, turn off your mobile phone. Do you use a sleep app or your mobile phone as an alarm clock? Make sure your mobile is in airplane mode so that you do not get disturbed by incoming messages;
– An hour before bedtime no longer use mobile phones, tablets or computers. Even better not to watch the screens at all, so turn off the TV.Read more! 🙂
– Do you have to use your mobile or computer? Then dim your screen light as much as possible or use a special app (such as f.lux ) that filters the blue light.
– Use a blue light filter glasses (or computer glasses ). These glasses are specially designed to filter the blue light to minimize the impact of screens.
Do you find it difficult to leave your mobile when you go to sleep? How long before going to bed do you leave these (and other screens) away?