After a long day of work, classes, or play, who doesn't want to sit down and watch their favorite TV show, or text their friends, or play XBOX? For college students, Netflix is the go to in between classes, before class, or before we go to bed. Or sometimes, you have to stay up late to write papers, complete and turn in online quizzes, or study for an exam the following day. If you do any of these things on your computer, phone, or television right before bed, you're likely to have a problem trying to fall asleep.
When melatonin is released, it causes you to become tired, sluggish, and ready for bed. Watching electronic devices, though, prevents this from occurring. Electronic devices such as computers or phones have blue light. Blue light is known to prevent the pineal gland from releasing melatonin. "If enough blue light hits the eye, the gland can stop releasing melatonin." Blue light can also affect body temperature
The prevention of melatonin from being released makes it much harder for a person to fall asleep. This poses a huge problem for college kids, who stay up until the wee hours of the morning studying and finishing assignments. College kids already have problems getting enough sleep, and melatonin not being prevents them from sleeping even more.
Research is now being done to decipher how many hours of staring at electronic screens prevent the release of melatonin, how long before bed a person should shut off their electronic devices, and how to use electronic devices before bed without preventing melatonin from being released.
If you absolutely, positively, HAVE to stare at an electronic screen right before bed, as most college students do, researchers recommend downloading the app F.lux, which lessens the amount of blue light released and increases the warmer, melatonin-releasing colors. Or, dim your computer screen at night and try not to use reading lights. Or, researchers recommend wearing "dampening glasses" that help to block the eyes from the damaging colors of light, such as blue light.
Questions:
How much screen time is too much screen time? Is there a specific time that melatonin is released in the body, and if so how long before that should electronic devices be turned off? Can constant screen time during the day result in the pineal glands not releasing melatonin later in the evening? Can electronics be made without blue light, and if so, would an increased amount of the other colors of light result in health-related issues?
Sources:
http://www.washingtonpost.com/national/health-science/blue-light-from-electronics-disturbs-sleep-especially-for-teenagers/2014/08/29/3edd2726-27a7-11e4-958c-268a320a60ce_story.html
http://health.usnews.com/health-news/family-health/sleep/articles/2011/03/07/using-electronics-before-bed-may-hamper-sleep
http://www.dailymail.co.uk/health/article-2470513/Lights-effect-sleep-suggested-new-research.html
Madison,
ReplyDeleteI found your blog very interesting. Sleep is an important part of anyone’s daily schedule and I think it is important to get at least 8-10 hours of sleep each night. I find it a struggle to fall asleep at night sometimes and it might actually have to do with the electronics I use before sleeping. I tend to use my computer and phone a lot before going to bed. After reading your article, it made me wonder if perhaps using my computer and phone is affecting how long it take me to fall asleep. From now on I will try to finish my homework earlier in the day, so I don’t have to look at my computer at night. I will also try to stay away from my phone before going to bed. If I really need to use my computer I will download the app F.lux so I don’t affect my sleep schedule.