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You can't Sleep Well? Your Smartphone May be the Reason for your Health Issues

We spend lots of time with our smartphones and every night this may affect our sleep quality.

You can't Sleep Well? Your Smartphone May be the Reason for your Health Issues

We spend lots of time with our smartphones and every night this may affect our sleep quality. In recent years, sleep deprivation rates have skyrocketed, in addition to smartphone use. This is probably due partly to the fact that at least 95 percent of people are using some kind of electronic device before bedtime. Here are just a few of the ways modern technology influences how we sleep.

Screens disrupt the rhythm of your bedtime

With a short session on your mobile, Winding down before bed may be tempting, but sports, social media, and more will end up discomforting your sleep schedule. Engaging your brain right in front of the bed, particularly if you are excited or upset, will eventually cause hormonal responses that will keep you awake and alert.

Sounds from your phone, too, can disrupt the sleep of a full night. Social media calls, texts, and notifications can disrupt your deep cycles of sleep that may be critical to body maintenance and upkeep. Even if you don't fully wake up, this can still affect your REM and non-REM sleeping habits and leave you feeling exhausted the following day. Even so, around one-fifth of all adults keep their ringer going all night long.

Utilizing screens in bed, even if you're texting on your mobile device or watching a late-night film, can trigger a learned association that the bed is a place to work, play and socialize rather than sleep. You should confine your daytime activities to a couch or desk and just book the bedroom for sleep. This will help improve the connection between bedtime and going to bed in your head, making it easier to take naps in the evening.

The impact on a child's schedule of sleep

Thanks to modern technology, it's not only adults that are losing sleep. Children are also susceptible to insomnia due to the use of electronic appliances before bedtime. It has been shown that even just the presence of a screen in a child's room affects sleep patterns.

While TV appears to be the main culprit for most young kids, the use of smartphones in the late hours also keeps increasingly more kids up.

Effect on the Sleep Cycle for Teenagers

Screen-related sleep loss is a special problem among teenagers today. Teenagers tend to want more sleep to function than other age groups and many of them already have insomnia problems. Only about 15 percent of teens get the full eight-and-a-half hours sleep they should get every night.

Tossing smartphones into the mix can cause some teens who are severely sleep-deprived to struggle throughout the day to concentrate in school. And over three-quarters of teens confess to using their smartphones while they should sleep without the consent of their parents.

Blue Light Removes Melatonin

Mobile phones, laptop computers, and other digital equipment with screens tend to emit blue light, which is one of the visible spectrum 's shortest and brightest wavelengths. When it hits our eye, it imitates sunlight, convincing our body that it is out for the day.

Nighttime spent staring into a blue screen scrambles up your circadian rhythm, which is the inner clock that determines your cycle of sleep-wake. It does so with melatonin, a pineal gland-producing hormone. During the day, melatonin levels are lowest, rising as it starts to get darker outside and peek through midnight.

Blue light inhibits or shuts down the development of melatonin, thereby stopping us from falling asleep. Starting on a computer or smartphone is almost a "reset" button at night, persuading your brain to be awake and alert.
You can't Sleep Well? Your Smartphone May be the Reason for your Health Issues

Anxiety Increase

It's no mystery the fear makes it difficult to sleep. It can be difficult to calm down and relax after a long day at home or in the workplace. Smartphones will add to this tension, whether you watch an intense film, play an exciting game, or respond to emails.

When you feel stressed, your body responds by releasing cortisol into the bloodstream, physically. At the very same time, you also effectively stopped the development of melatonin. While this response to "fight or flight" used to come back in handy when we had to flee predators, these days it mostly serves as an inconvenience that makes it hard to relax and almost impossible to sleep.

Simply spending time away from your phone can cause anxiety about separation, or even symptoms of withdrawal for some people. This can make it hard to fall asleep at night, especially for those who feel compelled to continue to check their phone. As with any addiction, excessive use of the smartphone can quickly chip away from your quality of life.

The Medical Impact of Insomnia

A good night's sleep is important to your mental as well as physical health. Insufficient sleep has been related to numerous adult health problems, including:
  1. Memory dysfunctions: Sleep gives your body an opportunity to consolidate and connect information learned throughout the day, which affects both short-term and long-term memory.
  2. Trouble Concentrating: Besides memory loss, sleep deficiency also makes concentration difficult and can make tasks such as driving or operating machinery riskier.
  3. Anxiety and depression: You may experience mood fluctuations without enough sleep. Chronic insomnia can lead to greater depression and anxiety symptoms.
  4. A Compromised Immune System: Sleep is vital to keeping the immune system safe. You are more possible to catch germs and bugs, without it.
  5. Low blood pressure: People who only sleep five to six hours a night have an increased chance of having high blood pressure. It also raises the risk of heart and cardiovascular disease.
  6. Obesity: Insomnia may affect levels of the ghrelin and leptin hormones that are involved in telling your body that it is full. This can cause weight gain and overeating.
  7. Type II Diabetes: A low sleep level can also affect insulin levels in addition to promoting weight gain, which may raise the chances of increasing diabetes.
In developing minds and bodies the health consequences of a bad sleep pattern may be much more severe. All children and adolescents who don't get enough nightly sleep will suffer from problems such as:
  1. Poor performance in schools: Sleep deprivation makes it harder for school-aged children to process and retain information, resulting in lower grades.
  2. Tiredness: an aspect of being a child is getting up and playing around but it can be difficult for a sleep-deprived body. Exhausted children have difficulty trying to get involved with others during playtime, recess, and sports activities.
  3. Social seclusion: Without a full night's sleep, paying attention, and having a conversation can be tough. Getting friends at school, this makes it a challenge.
  4. Mood changes: Most parents know that at best, kids can be moody but after a few nights of inadequate sleep, things can get out of control. Insomnia may cause children to be sad, angry, or even hyperactive.
  5. Bad decisions: a lack of sleep, like alcohol, can affect the control of impulses, especially in adolescents. This can lead to reckless decision-making and potentially protracted consequences.

What to do about the loss of sleep?

If you notice that your smartphone affects your sleep schedule, it might be time to make some changes. A better night's sleep, after all, will help you start your day feeling new. Thankfully, there are many ways you can adjust your mobile habits to make your sleeping routine easier.

At Night Keep a Dim Screen Light

You should turn the brightness setting off while using your smartphone during Nights. Doing this can help change your eyes and bring your brain into the "nighttime mode," making sure you eventually fall asleep. Seek to reverse the white text typesetting on a dark background when reading.

Computer Screen Time

Until bedtime, it can be easy to get lost in your phone, so you should take precautions to ensure that every night you don't look at screens for too long. Seek to restrict your screen time, like your mobile, TV, and computer, after the sun is down. Try reading a book instead, or taking a drink.

Reduce Social Media Time

Social media consumes a considerable portion of our day for many of us. Taking selfies, updating, and responding to friends and followers can have us spend hours looking at our phones at a time. If you're trying to cut down on your smartphone use, that your social media activity will be one of your first moves. Doing this will not only help you to reduce the screen time but will also reduce your stress.

Stop your phone before you go to bed

It is a safe idea to cut yourself off at least thirty to sixty minutes from the screen time before you intend to go to bed. If necessary, you can delete devices completely from your room while sleeping and silencing phone alerts.

Set a good example

Parents might also support their kids by setting themselves a good example of avoiding the screens before bedtime. Curfews of the technology will be applied around the household. Instead of making the children watch television in front of the bed, consider reading them or playing a family board game to cool down in the evening.

Seeking Ideas

Recent phones, computers, and other smartphone device models provide features designed to tackle the problem of sleep deprivation. Smartphone manufacturers are investing in finding new and creative ways to ensure that their products have no negative effect on a user's lifestyle. There are many new and emerging technologies that help smartphone owners tackle insomnia.

Bed Time Analyzes

Mobile apps make it easier than ever to keep an eye on your health. Sleep tracking service apps as well as training and health apps help you maintain your lifestyle in a balanced manner.

Smartphone apps connect via the cloud to wearable devices and Track issues such as heart rate and breathing rhythm while you sleep. Over time, this data will show you issues that could cause you to fall or stay asleep, helping you take the first step toward healthy sleeping habits.

Custom Schedule

Mobile phones also help people change their sleep routines. Based on daylight hours and your own circadian clock, sophisticated algorithms will help you decide the best time of day to go to bed. This can make adapting to changes in your schedule, such as flying into a new time zone or working odd hours, easier.

Alternative Screen Lights

Even though blue light interrupts melatonin production and prevents sleep, many electronics companies are looking for ways to erase blue wavelengths carefully from the displays. Thus users can adjust nighttime settings to avoid tricking their brain.

An increasing number of devices include a "night mode" where the screen shifts from a cool blue to a warmer red or yellow light. Orange tones that block out blue wavelengths are less likely to keep you up at night, as per a study conducted at the Rensselaer Polytechnic Institute. Shortly after sunset, it is best to switch to night mode to reduce the strain on your eyes.

There are applications for mobile devices and laptops that are built to minimize blue light wavelengths if you have an older system that doesn't provide a nighttime backlight environment. Free software programs like flux can also be found. If those apps don't do the trick, there might be a better option for specialized screen protectors.

Fewer Screen Times Brings Good Sleep

Spending quality time on your smartphone can have a significant impact on your quality of sleep, especially before bedtime. It makes it harder to fall asleep and stay asleep which can make your home or work performance suffer. Deprivation of sleep often takes its toll on developing brains, causing children and teens to slip back into school.

If you have issues sleeping, cutting back on your smartphone use may be helpful. You'll be able to fall asleep better by avoiding devices before bedtime. Not only that, but you will get a better, more comfortable night's sleep to enjoy.

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YourFitnessRink - Fitness and Health Matters: You can't Sleep Well? Your Smartphone May be the Reason for your Health Issues
You can't Sleep Well? Your Smartphone May be the Reason for your Health Issues
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