Advertising
Advertising

This Is Why Electronics Don’t Belong in Your Bedroom

This Is Why Electronics Don’t Belong in Your Bedroom

Do you often find yourself up late at night, basking in the cool glow of your television or smartphone? If so, your sleep quality may be taking a hit.

Several recent studies have shown that these devices actually steal sleep from kids and adults alike. What makes this a problem is that more people than ever are using electronics in the bedroom. Here’s a few stats demonstrating the pervasiveness of the issue:

  • The 2014 Sleep in America poll by the National Sleep Foundation estimates that 89% of adults and 75% of children have at least one electronic device in their bedrooms.
  • Their 2011 poll found that in the hour before bed, up to 95% of adults regularly use tech and electronic devices.
  • Younger people are more likely to use smartphones, laptops and play video games, while older adults are more likely to watch TV.
  • Pew Research polls also found that two-thirds of adults take their smartphones to bed (that jumps up to 90% for 18 to 29 year-olds!).

Read on to learn why you should banish electronics from your bedroom and for tips on sleeping better after your digital detox.

Five Ways Electronics Affect Your Sleep and Health

Electronics work on your physical body and on your mind, which can affect your sleep schedules and contribute to sleep deprivation. Here are five of the most important ways electronic devices like smartphones, computers and TV alter your slumber.

1. Blue Light Suppresses Melatonin

It is well-established that light plays a powerful role in the regulation of our internal circadian rhythms. Electronics like televisions, smartphones, tablets, computers and even LED lights emit blue light, which is believed to be particularly important when it comes to sleep.

Recent research from Harvard and University of Toronto researchers found that light in the blue spectrum acts on our bodies by suppressing natural melatonin. Since melatonin is the hormone that induces drowsiness, delaying its release means more time spent awake and greater difficulty getting sleepy.

Advertising

2. Stimulation and Stress Keep Your Mind Awake

Active and engaging electronics like tablets, laptops, smart phones, and televisions stimulate your mind and distract you from sleeping. A recent Norwegian study correlated computer and mobile phone use before bed in particular with increased insomnia.

But, falling asleep is only part of the issue. In the 2011 NSF poll mentioned earlier, 10% to 20% of younger adults admitted to waking up multiple times per week due to disturbances from their phones and 26% admitted to texting or emailing after initially going to sleep in the 2014 poll.

Waking up to check your phone in the middle of sleep can affect deep sleep and make it harder to get back to bed. And if checking those work emails or social media accounts brings you stress, that can make it even more difficult to sleep.

Child Watching TV in the Dark

    (Photo by Sharon Drummond, courtesy Flickr.com)

    3. Regularly Missing Sleep Sets the Stage for Weight Gain

    While weight and obesity depend on several factors, sleep habits do appear to play a role according to research from the past few years.

    Advertising

    One childhood study recently published in the BMC Public Health journal found overweight children slept less than normal weight kids, which authors linked with chaos in the home as well as unchecked screen time, TVs in bedrooms and other factors.

    Another Brigham Young University study found that young women with inconsistent sleep schedules were more likely to have higher body mass index ratings than consistent peers. A large scale study of nurses also found that short sleep increased obesity risk over time.

    It is believed that consistent sleep deprivation acts on the body’s physical metabolism and extra hours awake means extra hours to eat, both of which can contribute to weight gain.

    4. Delayed Sleep and Wake Lag Can Affect Health and Productivity

    An Australian survey of teenagers found that greater use of electronics (including phones, computers and TV, but not radios) was associated with greater delays to sleep/wake schedules and waking up later.

    In the 2014 NSF poll, children who had electronic devices on at night in their rooms had the highest reports of fair to poor sleep, while those who left electronics off had the highest reports of excellent sleep. Children who had electronics on sometimes also had lower average sleep duration than kids whose electronics were off or not in their bedrooms.

    In children, teens and adults alike, getting insufficient sleep is associated with impaired cognition and learning, impaired memory, impaired decision making, daytime fatigue and a wide range of health problems over time.

    Advertising

    5. Associating Your Bed with Other Activities Can Make Sleep Harder

    Doing non-sleep activities in bed like watching TV, playing games, working or studying can be bad for sleep. Basically, the more things your brain associates your bed with, the less it thinks of sleep when you are there.

    Sleep hygiene experts recommend reserving the bed for rest only to train your mind for better sleep. If you can’t sleep after several minutes, it is better to get out of bed and do something like read or listen to music until you feel sleepy.

    Electronics In Bed

      (Photo by mik_pcourtesy Flickr.com)

      Detaching from Electronics and Sleeping Better

      Here are a few helpful strategies for weaning yourself or your kids off of electronics in the hours before bed along with other recognized sleep hygiene tips.

      Institute a digital detox in your home.

      Set an off limits time for televisions, computers, video games, tablets and cell phones, and have everyone check their smaller devices in a central location if needed.

      Advertising

      Kill the TV and dim lights two hours before bed.

      In the hours before bedtime, start reducing bright lights and turning off the televisions. Consider swapping the bright lights in a couple of lamps for reddish or orange-toned bulbs for better evening lighting. Harvard researchers also suggest wearing blue light-blocking glasses for night owls and shift workers.

      Turn phones to silent at night.

      Make sure everyone’s phones are set to silent at night to avoid disturbances, especially if you feel like you must sleep with it nearby. If you are worried about missing emergency phone calls, there are apps that will screen calls during certain times or block certain notifications until morning so you can get undisturbed rest.

      Swap electronics for other relaxation activities.

      If you are worried about being bored without your gadgets at night, there are still many calming and non-electronic things you can do to wind down. Read with dimmer light, journal about your day, try yoga or meditation, chill out to favorite songs, or find other ways to relax.

      Tune up your sleep hygiene and bedtime routine.

      Healthy sleep habits include sticking to regular bed and wake times, allowing for at least seven hours of rest per night, getting regular sunlight and exercise during the day, keeping rooms cool, and limiting stimulants. A normal pre-bedtime routine can also help you get ready for sleep. A routine might follow a pattern like: shower, get tomorrow’s outfit ready, sip some tea, read a little, brush your teeth, stretch, and then hop into bed.

      Reducing electronics at night might take a little getting used to, but the benefits of better sleep and a healthier body and mind are well worth it. Remember, all of your e-mails, games and social media accounts will still be waiting for you in the morning!

      Featured photo credit: crumpart via flic.kr

      More by this author

      Smartphone Bright Light This Is Why Electronics Don’t Belong in Your Bedroom 5 Ways To Kick Away Negative Thoughts Before Sleeping Girl on iPhone 21 Interesting Apps To Train Your Brain Night Owls The Night Owl’s Guide to Better Sleep How to Rewire Your Brain for Better Sleep

      Trending in Health

      111 Benefits of Almond Milk You Didn’t Know About 210 Benefits of Sleeping Naked You Probably Didn’t Know 3Poor Sleep Quality Comes from All the Things You Do Since Morning 4Sleeping Too Much but Still Exhausted? Why You Can’t Sleep Well At Night 5Your Body on Caffeine Addiction: 70 Cups of Coffee in 7 Days

      Read Next

      Advertising
      Advertising

      Last Updated on August 15, 2018

      7 Amazing Things That Will Happen When You Do Plank Every Day

      7 Amazing Things That Will Happen When You Do Plank Every Day

      Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

      Video Summary

      Why is it important to train up our core strength?

      There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

      This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

      Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

      In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

      One Exercise, multiple benefits

      There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

      By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

      Advertising

      When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

      Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

      In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

      What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

      What will happen when you start doing planks every day

        1. You’ll improve core definition and performance: 

        Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

        • Transverse abdominis: increased ability to lift heavier weights.
        • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
        • Oblique muscles: improved capacity for stable side-bending and waist-twisting
        • Glutes: a supported back and a strong, shapely booty.

        2. You’ll decrease your risk of injury in the back and spinal column

        Advertising

          Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

          Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

          3. You’ll experience an increased boost to your overall metabolism

            Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

            4. You’ll significantly improve your posture

              Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

              A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

              Advertising

              A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

              On top of everything, someone with good posture looks better, healthier, and more confident.

              5. You’ll improve overall balance

                Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

                6. You’ll become more flexible than ever before

                  Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

                  7. You’ll witness mental benefits

                  Advertising

                    Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                    How to hold a plank position

                    1. Get into pushup position on the floor.
                    2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                    3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                    4. Your head is relaxed and you should be looking at the floor.
                    5. Hold the position for as long as you can.
                    6. Remember to breathe. Inhale and exhale slowly and steadily.
                    7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                    Watch the video if you have any doubt!

                    Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                      How to improve your plank time gradually

                      1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                      2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                      3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                      Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                      Who Should Be Cautious Doing The Plank?

                      You need to be cautious doing Planking exercises if any of these risks apply to you:

                      • Prolapse
                      • After prolapse surgery
                      • Pelvic pain conditions
                      • Weak or poorly functioning pelvic floor muscles
                      • Previous childbirth
                      • Overweight

                      Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

                      Read Next