He studies with almost 40,000 young people shows that every extra time of the screen before bed reduces the time of sleep and compromises the quality of rest
Take the mobile phone To give the last look social media or watching a video before going to bed it looks harmless, but it could be sabotaged yours sleep. A Studio recently published in the magazine Psychiatry frontiers strengthens the warning: the time of the screen at night has a direct impact on the quality of rest and significantly increases the risk of insomnia.
The research, conducted by scientists from Norway, Australia and Sweden, analyzed the habits of almost 40,000 people aged between 18 and 28 years. For each additional hour of using electronic devices in bed, the risk of insomnia increases by 59%, concludes the investigation. In addition, the practice causes an average reduction of 24 minutes in total sleep time.
According to Leticia Soster, clinical neurophysiologist and sleep medicine at the Israelite hospital Albert Einstein, the conclusions presented by the study confirm what experts have observed in their clinical practice. This is mainly due to two factors: the first of these is the blue light, emitted by electronic devices, which affects the production of melatoninhormone that reports to our body that is time to go to bed.
“The second is behavioral: the content consumed, often stimulating or emotionally loaded, generates activation cerebral Which makes the necessary relaxation difficult to start sleeping. That is, both the light and the type of activity end up slowing down and influencing rest, “he explains.
In the short term the consequences are lighter. “Poor quality sleep triggers problems such as irritability, the power of lower day concentration, memory failures and learning difficulties”, says Lumonologist and expert in sleep medicine Luciana Immelizer Luna de Mello, doctor at the Sleep Institute, Federal University of San Paolo (UNIFESP).
After a while, the effects can be more serious. “Increases the risk of anxiety and depression and physical problems such as weight gain and greater predisposition to metabolic diseases, such as diabetes. Sleep is fundamental for the maintenance of general health, “adds Leticia.
Chronic sleep deprivation does not affect humor and daily performance: in the long term it increases the risk of cardiovascular diseases – such as infarction AND hit – and compromises the health of bone, encourage the development of osteoporosis. In addition, inappropriate sleep is linked to cognitive decline, increasing the risk of dementia as Alzheimer’sand weakens the immune system, reducing the body’s ability to defend itself from infections.
“But it is important to underline that the impact of the screens is not only measured by the time of use, but also from the moment and the type of activity. Sometimes, a few minutes of a very stimulating activity on the phone before bed is sufficient to damage sleep,” says Leticia.
Putting limits to the use of screens, especially at night, is the only way to protect you from these damage. “The ideal is to avoid exposure to the screens two hours before going to bed,” says Luciane. In addition, there are currently settings on cell phones and tablets to reduce the emission of blue light at night, which can help but not replace the need to reduce use.
To guarantee more reparative nights, the guide is to adopt a rigorous “sleep hygiene”. This includes the creation of fixed times and awakening – without opening exceptions on weekends or on holidays – and avoiding at least three hours before bedtime, caffeine drinks (coffeetea and drinks) or Alcohol. It is also important to opt for light meals at night, keep the room as dark and silent as possible and adjust the room temperature to be pleasant, without heat or excessive cold.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
