Do mobile phones Really affect our sleep?
Mobile phones emit blue light. This interferes with the brain’s ability to produce melatonin, the hormone responsible for sleep. This delays. onset of sleep reduces sleep quality and leads. to sleep deprivation over a period of time.
How does screen time before bed affect the brain?
The usage of a screen before bedtime stimulates the brain keeping it active when in fact should be winding down. Social media or news or games cause emotional arousal making it harder to fall asleep and stay asleep
What is blue light and why is it harmful at night?
Blue light is a high-energy visible light that comes from the screen. On exposure to this blue emission, the brain thinks it is still daytime. This suppresses melatonin and disturbs the natural sleep cycle. The brain registers it as daytime, though it is night
Does keeping the phone near the bed cause sleep issues even without using it?
Receiving notifications, vibrations, or lights on the screen at night can disturb sleep. Anxiety and sleep disturbances can be caused even by anticipation of a message or call.
How much time before bed should we stop using cell phones?
Most scientists believe that avoiding screen exposure for at least 30 to 60 minutes before going to sleep is most helpful. This helps natural melatonin production to prepare the body for sleep
Are teenagers more affected by mobile use at night?
Certainly, teenagers are more vulnerable because their sleep-wake cycle has already shifted to a late-night sleep pattern. Excessive screen time delays their sleep further. This leads to irritability, poor concentration, and health issues.
What healthy mobile habits can improve sleep?
Set a fixed digital sunset time an hour before bed.
Keep the phone out of the bedroom or in do-not-disturb mode. Use physical alarm clocks instead of mobile alarms. Practice meditation or read a paper book to relax before going to bed. Please encourage children to follow screen-free bedtime hours.
What are the long-term effects of poor sleep due to mobile overuse?
Chronic sleep deprivation can lead to obesity and diabetes. It can also lead to high blood pressure, and poor immunity and also cause anxiety and depression. Poor memory and reduced performance are also expected due to excess mobile phone usage.
What are the sleep disorders linked to mobile overuse?
Excess mobile use at night has been linked to insomnia which is difficulty falling or staying asleep. Some have a delayed onset of sleep. Few have non-restorative sleep. All this can lead to daytime sleepiness and poor alertness.
Is using night mode or blue light filters on phones useful?
Night mode or blue light filters reduce exposure to blue light. However, they do not eliminate all stimulating effects. It is better to reduce screen time altogether before sleep.
Author: Dr Jay Deshmukh
Dr Jay Deshmukh is Chief Physician and Director, Sunflower Hospital, Nagpur Honorary Physician to Honorable Governor of Maharashtra and PondicherryCentral. Dr Jay Deshmukh is an M.B.B.S., M.C.P.S., F.C.P.S., M.N.A.M.S., MD From Internal Medicine – Bombay and New Delhi.
