How looking at your phone before bed is destroying your brain
// A Thread//
// A Thread//
Technology use in bed is prevalent, especially in the hour before attempting to sleep. In fact analysis of different ages demonstrated that those who use technology in the hour before bed are typically younger than 30.
They also report the largest amounts of sleep problems.
They also report the largest amounts of sleep problems.
Electronic back-lit devices like cell phones emit short-wavelength enriched light, also known as blue light.
These can be incredibly damaging to your health and well-being. Here’s why.
These can be incredibly damaging to your health and well-being. Here’s why.
When the sun rises in the morning, your body produces cortisol. ( a hormone that makes you feel awake and alert).
As sunlight fades, the body releases another hormone, melatonin, that produces feelings of sleepiness.
As sunlight fades, the body releases another hormone, melatonin, that produces feelings of sleepiness.
Blue light emitted by your cell phone restrains the production of melatonin, the hormone that controls your sleep-wake cycle (circadian rhythm).
This makes it even more difficult to fall asleep and wake up the next day.
This makes it even more difficult to fall asleep and wake up the next day.
Children are particularly vulnerable to sleep problems stemming from electronic devices.
Numerous studies have established a link between using devices with screens before bed and increases in sleep latency, quality of sleep, and are more likely to feel tired the next day.
Numerous studies have established a link between using devices with screens before bed and increases in sleep latency, quality of sleep, and are more likely to feel tired the next day.
As mentioned, this is oversimplified, as there are more complex biological effects that this chronic cycle can lead to.
This can cause neurological and physical effects that extend well beyond a night of bad sleep.
This can cause neurological and physical effects that extend well beyond a night of bad sleep.
And many reach for their phone first thing in the morning as well:
Unhealthy blue light exposure can also produce different degrees of damage to corneal, crystal lens, and retina.
ncbi.nlm.nih.gov
ncbi.nlm.nih.gov
As previously highlighted, light pollution, in general, can also affect melatonin production at night.
Sleep Hygiene:
Sleep (& wake) with the sun
Cut out electronics use - especially 1 hour before bed
Make Your Bedroom a Screen-Free Zone
Keep the Bedroom Lights Dim or candle-lit
Keep your bedtime consistent
Avoid excessive caffeine
Keep your room cool
Blue light blocking glasses
Sleep (& wake) with the sun
Cut out electronics use - especially 1 hour before bed
Make Your Bedroom a Screen-Free Zone
Keep the Bedroom Lights Dim or candle-lit
Keep your bedtime consistent
Avoid excessive caffeine
Keep your room cool
Blue light blocking glasses
Learn about the difference between sleep vs rest.
When working with patients, I have found that journaling, with pen and paper, is an incredibly powerful tool in leading a balanced healthy life - even with something like excessive phone use before bed.
With that in mind, I am in the process of creating a logging journal that keeps you accountable for all the major pillars of health – naturally.
The journal is intended as a guide, with protocols and tracking so that health is in your hands.
The journal is intended as a guide, with protocols and tracking so that health is in your hands.
If this is something you would be interested in, reach out via DM’s and you will be put on a list with the opportunity to purchase for when the journal is complete and ready for presale.
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