Using a mobile or tablet before bed causes insomnia

Using a mobile or tablet before bed causes insomnia

Are you having trouble sleeping or is your sleep not restful? Also, are you one of those who uses the mobile or tablet before sleeping? Did you know that it is a bad habit and it damages sleep? We tell you how to avoid it

Before starting to provide some tips that will help those who systematically use electronic devices such as computers, tablets or smartphones before bed, it is important to know that it is not recommended to read this type of accessories before about sleeping. In fact, experts recommend avoiding using them for two hours before sleep.Using electronic devices shortly before going to bed causes insomnia or a considerable decrease in the quality of sleep. In fact, it is very likely that if you do this regularly, you will understand very well what we are referring to. Therefore, the first and best advice will always be to limit its use during the hours before bedtime and avoid doing it in bed before sleeping..

Why is sleep disturbed in this way?

LED, LCD or TFT screens incorporated in tablets, mobile phones or computers, usually produce a stimulation in the brain that significantly alters sleep cycles, even leading to insomnia. This occurs because this type of device emits a blue light that reaches our retinas, activating the known ganglion cells. These cells automatically send a signal to the brain to understand that it is in the hours of the day when there is natural light, therefore, the brain does not understand that it is night and that it must facilitate the sleep process. When perceiving this blue light, the circadian rhythm is altered with the inhibition of the sleep hormone or melatonin, which considerably reduces the quality of rest.

But ... what are circadian rhythms?

It is a somewhat technical and little-known term, but phenomena such as jet lag or the sleep problems of people with night shifts at work will surely sound familiar to you. This is nothing more or less than an alteration of the body's natural biological rhythms or circadian rhythms. They are regular cycles that are repeated every 24 h and are responsible for regulating the physiological functions of the body, including sleep and wakefulness.
If it happens to us that we change the day at night, as in night jobs, or we live two consecutive days or nights as when we make long trips with change of time zone (jet-lag), the natural cycle of 24 hours with its day is altered and its night and we need a time of adaptation.
Well, the blue light from devices such as mobile phones, tablets or computers send signals to our brains that alter the body's circadian rhythms and this results in poor rest.

Change routines and habits

It is convenient to avoid these electronic devices from the two hours before going to bed. This will help to obtain an optimal and much more satisfactory rest.The distance at which the screen is viewed at night also greatly influences sleep processes. In this sense, it should be noted that the farther from the eyes it is placed, the better.Correct ambient lighting can help not only to avoid the aforementioned effects, but also to avoid eyestrain. A dimmer or even better, dimmable light would be ideal.
In addition, it should be borne in mind that in the case of children, it is much more important to carry out these types of recommendations, since they are much more sensitive to light and it is possible that alterations in the sleep of the little ones have greater consequences . In this sense, it is better for children to watch TV for a while before going to bed than to play with tablets or smartphones.