Chronic sleep difficulties are believed to be widespread in Western countries. A lack of sleep negatively impacts a number of aspects of a person’s functioning, including alertness, cognition, productivity, safety, learning and mood. Sleep deficiency is also likely to contribute to many other mental and physical health issues.
A new and emerging challenge is currently confronting sleep specialists – modern societies are faced with a historically unprecedented rate of technological advancement that is intruding more and more on our sleep routines. Recent qualitative evidence implicates televisions, computers, iPads, smartphones and other electronic entertainment and communication devices in sleep loss, obesity and other chronic health problems.
There are a number of ways in which these devices are interfering. Firstly, late night exposure to the light they emit may disrupt the circadian pacemaker, compounding sleep disturbance and potential health consequences.
Secondly, technology has never made entertainment and social communication easier to access. It is a common experience for many young people to stay up until the early hours of the morning ‘binge watching’ TV shows, playing computer games and chatting to friends via online messaging. This constant availability of entertainment and social connection can make it very difficult to wind down and relax at the end of the day.
Also, when we are tired, our self-control tends to be lower, so finding the motivation to turn off Game of Thrones after the cliffhanger of the previous episode can be more difficult the later into the night you get!
How can we reduce the impact of technology on our sleep?
Introduce a 30-minute screen-free period prior to bedtime to assist your brain to wind down and to prevent the screen light from interfering with circadian rhythms. This period should also include more relaxing activities that do not require a bright screen, such as reading.
Avoid using phones and computers when in bed, as it is important for your mind to associate bed with sleep and relaxation, rather than work, socialising and entertainment. It will then know that when you are in bed, you are there to sleep and nothing else.
Avoid spending all your leisure time on screens – it is important to exercise regularly and be exposed to fresh air for even a short time every day. Regular exercise and fresh air are essential for attaining a refreshing sleep each night.
Reference:
Mansfield, D. R., & McEvoy, R. D. (2013). Sleep Disorders: A Practical Guide for Australian Healthcare Professionals. Journal of the Australian Medical Association, 199(8), 55-540.