Tablets and mobile phones cause sleep disorders
Last reviewed: 23.11.2021
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Can not you fall asleep? Then try not to use tablets and mobile phones less than two hours before bedtime.
Such advice is given by researchers from the Rensselaer Polytechnic Institute in New York. The results of their research were published in the journal "Applied ergonomics".
And it's not about emotional excitement, against which a person can not immerse himself in the arms of Morpheus.
It turns out that the bright light that radiates gadget screens interferes. Backlighting, which is used in these devices, can negatively affect the process of going to sleep.
The fact is that the radiation of screens of tablets or mobile phones influences the process of producing the basic hormone of the epiphysis, a regulator of diurnal rhythms. This hormone controls the natural daily regime. In the dark, melatonin informs the body about the need to prepare for rest.
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Use of these devices less than two hours before night rest reduces the production of melatonin by 22%.
"The brighter and larger the screen and the closer you bring it to the eyes, the more negative the short-wave light affects melatonin," the regulator of the internal clock, "warns Professor Marianna Figueroa of the Rensselaer Polytechnic Institute. - The smaller the device, the less it harms. However, just before bedtime, it's better to keep from using any gadgets, because in any case they delay your retirement to bed.
In addition, according to doctors, the use of gadgets can lead not only to the disruption of daily rhythms, but also increases the chances of developing obesity, as well as type 2 diabetes. Chronic sleep disorder is also dangerous and a risk of developing breast cancer in women.
If you still can not imagine how you can sleep without taking a mobile phone or a tablet before it, try to follow the recommendations of specialists so as not to harm your body and not walk all day tired and exhausted from a sleepless night.
- Buy a protective filter. At the moment, protective filters are among the most popular accessories, because they provide reliable protection for the user from a wide range of electromagnetic emissions of mobile phones, while not reducing the quality of communication.
- Keep the distance. Progress does not stand still, and IT-producers regularly supply new products of improved devices to the consumer market, but, unfortunately, our health does not improve from this. A sedentary lifestyle is a provocateur of many diseases. But we often forget how much our eyes sustain each day. Remember this more often and stay away from the monitors at a safe distance, which is at least 60 centimeters.
- Assign an exact time of call. Set yourself a certain time in which you will go to bed and try to stick to this schedule as precisely as possible. Often, users of different gadgets are so keen that taking a phone or a tablet for five minutes in their hands can not stop taking them for hours.
- Book before going to sleep. Talking about the benefits of reading is unnecessary - it develops thinking, reduces stress, improves concentration, calms and much more useful. Also among the benefits of reading a book ... Its hypnotic effect. Systematic reading of books before going to sleep becomes a kind of signal that says it's time to rest.