How gadgets affect the quality of sleep

Modern technology has become an integral part of our lives, but along with convenience it brings hidden risks. Studies show that using cell phones, tablets and computers before bedtime can have a negative impact on the quality of your night's rest. Why is this the case and how can we minimize the harm from gadgets?

Melatonin and its role
Melatonin is a hormone that regulates the body's natural biorhythms. During the dark hours of the day, its production increases, helping the body to prepare for sleep. However, the screens of modern gadgets with bright backlighting emit short-wave light, which inhibits or completely blocks the production of melatonin. This prevents the body from “realizing” that it is time to rest, and leads to insomnia.

Harm from screens
Touch screen displays on tablets and phones put additional strain on your vision and brain, especially when used before bedtime. The backlighting of the screen literally “cheats” the brain, creating a feeling of daylight. As a result, falling asleep becomes difficult, and sleep itself is less deep.

Consequences of sleep disturbance
Lack of sleep caused by the use of gadgets can have serious consequences. Scientists link regular sleep deprivation to an increased risk of developing type 2 diabetes, obesity and even cardiovascular disease. Moreover, in women, chronic sleep disturbances can increase the likelihood of developing breast cancer.

Other sources of risk
It's important to note that phones and tablets aren't the only ones causing sleep problems. Any device with a bright screen, including laptops and televisions, can have similar effects. Even backlit e-books require moderation in use.

Recommendations from experts
Experts advise avoiding the use of gadgets at least two hours before bedtime. If this is not possible, you can turn on the blue light filtering functions, which are available on most modern devices. It is also worth reducing the brightness of the screen and try not to spend a lot of time watching bright screens in the evening hours.

How to improve sleep
To improve the quality of sleep, experts recommend creating the right conditions: darken the room, give up gadgets before bedtime and use relaxing practices, such as reading a paper book or meditation. These simple steps will help to restore biorhythms and avoid negative health consequences.