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Alert: Screen Time Can Affect Your Hormones And Health A Lot

Alert: Screen Time Can Affect Your Hormones And Health A Lot

Ever returned home after a long dreary day and jumped into bed hoping to hit dreamland and phase out until the morning light – but sleep just does not come? You try counting and breathing and watching the ceiling, but still nothing. So then you switch to screen time by powering up the TV, or browsing your smartphone? And you are left wide awake, in the serene silence of the night?

The Inner Workings of the Body Clock – Melatonin

The pineal gland in the brain creates a hormone called melatonin. Melatonin is responsible for your logging the control pattern of the biological clockwork program in the body. It controls the cycles of day and night and coordinates the dreamland journey into the next morning.

This body clock influences the amount of melatonin hormone that the pineal gland creates as well as the exposure to light. Melatonin levels begin to rise by mid evening after sunset. Melatonin levels stay elevated all night in darkness. Early in the morning as the sun rises they begin to drop as you wake up to a brand new day.

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    How melatonin largely affects your health

    Melatonin levels studies have indicated that they peak before menstruation and coordinate patterns according to the length of days. If there are disturbances due to shift work or other reasons the sleep clock ticks off into disarray. [1]

    Many are aware that melatonin is linked to sleep yet, it is also linked to prevention of other conditions like of heart disease, migraine headaches and Alzheimer’s. It has a role in strengthening the immune system and weight loss as well. Due to the interference of artificial lighting, many lack this wonder hormone

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    If your thoughts are flowing in a direction of ensuring enough melatonin production, remember that supplements may benefit, but the natural melatonin production of the body is naturally more beneficial and less pressing on regular digits of your budget. A few products have a slight percentage of melatonin like almonds, sunflower seeds, Goji berries as well as cherries and coriander.

    Yet by optimizing production in the body following steps of sleep hygiene, you create the perfect melatonin dosage your body requires. Improving your flow of sleeping will optimize melatonin.

    Sleep Hygiene

    How to increase your melatonin levels and sleep better

    Release gadgets an hour or so before bed

    In the evening or an hour or so before bed, log off and shut down the computer and TV and your smartphone. These techno gadgets emit blue light and the brain receives a daytime signal. The brain starts to emit melatonin at about 9pm. These light rays intercept the process.

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    According to the National Sleep Foundation, scientific documentation has revealed the role of light in promoting wakefulness. Photoreceptors present in the retina senses dark or light and message the brain on the outside world that aligns in tune. Light emitted from smartphones and tablets send false signals to the brain confusing sleep cycles. [2]

    Get exposure to the bright sun

    Get a few minutes of the bright morning sun if this is possible, setting the internal clock into motion that a new day has  arrived. Get exposure to the bright sun. The pineal gland will produce more melatonin approximating contrasts of lighting exposed to in the day and the darkness. If you stay indoors all day, with no difference detected, melatonin production is reduced.

    Try to ensure complete darkness at sleep time

    Try to ensure complete darkness at sleep time. A slight invasion of light can disrupt the melatonin production in the pineal gland. Even the glow of a clock radio or your mobile phone. Either get rid of these gadgets or cover them. Move electrical devices away from your bedroom.

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    Consider covering windows in blackout shades or drapes or wear an eye mask when sleeping. If you need light for night navigation, use a red light bulb as this bandwidth of light is less intrusive than blue and white lights. Salt lamps come at handy for this purpose.

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      Jump into a warm bath a few hours before bedtime

      The temperature should be kept lower than seventy degrees Fahrenheit. Jump into a warm bath a few hours before bedtime. This increases body temperature and signals the body you are prepared for slumber motions.[3]

      Try to avoid alarm clocks

      Avoid the use of alarm clocks. To be jolted up suddenly every morning can jerk up stress, and with sufficient sleep patterns in order, an alarm clock may not be needed. [4]

      Get a good flow of sleep hygiene, shut down, and get ticking away into the venture of dreamland wonders!

      Featured photo credit: Pixabay via pixabay.com

      Reference

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      Nena Tenacity

      Nena is passionate about writing. She shares her everyday health and lifestyle tips on Lifehack.

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      Last Updated on March 24, 2021

      8 Smart Home Gadgets You Need in Your House

      8 Smart Home Gadgets You Need in Your House

      We’ve all done it. We’ve gone out and bought useless gadgets that we don’t really need, just because they seemed really cool at the time. Then, we are stuck with a bunch of junk, and end up tossing it or trying to sell it on Ebay.

      On the other hand, there are some pretty awesome tech inventions that are actually useful. For instance, many of the latest home gadgets do some of your work for you, from adjusting the home thermostat to locking your front door. And, if used as designed, these tools should really help to make your life a lot easier—and that’s not just a claim from some infomercial trying to sell you yet another useless gadget.

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      Take a look at some of the most popular “smart gadgets” on the market:

      1. Smart Door Locks

      A smart lock lets you lock and unlock your doors by using your smartphone, a special key fob, or biometrics. These locks are keyless, and much more difficult for intruders to break into, making your home a lot safer. You can even use a special app to let people into your home if you are not there to greet them.

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      2. Smart Kitchen Tools

      Wouldn’t you just love to have a pot of coffee waiting for you when you get home from work? What about a “smart pan” that tells you exactly when you need to flip that omelet? From meat thermometers to kitchen scales, you’ll find a variety of “smart” gadgets designed to make culinary geeks salivate.

      3. Mini Home Speaker Play:1

      If you love big sound, but hate how much space big speakers take up, and if you want a stereo system that is no bigger than your fist, check out the Play:1 mini speaker. All you have to do is plug it in, connect, and then you can stream without worrying about any interruptions or interface. You can even add onto it, and have different music playing in different rooms.

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      4. Wi-Fi Security Cameras

      These are the latest in home security, and they connect to the Wi-Fi in your home. You can use your mobile devices to monitor what is going on in your home at all times, no matter where you are. Options include motion sensors, two-way audio, and different recording options.

      5. Nest Thermostat

      This is a thermostat that lives with you. It can sense seasonal changes, temperature changes, etc., and it will adjust itself automatically. You will never have to fiddle with a thermostat dial or keypad again, because this one basically does all of the work for you. It can also help you to save as much as 12% on heating bills, and 15% on cooling bills.

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      6. Smart Lighting

      Control your home lighting from your remote device. This is great if you are out and want to make sure that there are some lights on. It is designed to be energy efficient, so it will pay for itself over time because you won’t have to spend so much on your monthly energy bills.

      7. Google Chromecast Ultra

      Whether you love movies, television shows, music, etc., you can stream it all using Google Chromecast Ultra. Stream all of the entertainment you love in up to 4K UHD and HDR, for just $69 monthly.

      8. Canary

      This home security system will automatically contact emergency services when they are needed. This system offers both video and audio surveillance, so there will be evidence if there are any break-ins on your property. You can also use it to check up on what’s happening at home when you are not there, including to make sure the kids are doing their homework.

      Featured photo credit: Karolina via kaboompics.com

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