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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.

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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.

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    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.

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    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.

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      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

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      Last Updated on July 10, 2020

      How to Take Control of Your Life with Better Boundaries

      How to Take Control of Your Life with Better Boundaries

      We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

      We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

      So, how to take control of your life and stop being pushed around?

      Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

      What Boundaries Are (And What They’re Not)

      Boundaries are limits

      —they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

      Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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      Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

      Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

      Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

      How to Establish Boundaries and Take Control of Your Life

      Here are some ways that you can establish boundaries and take control of your life.

      1. Self-Awareness Comes First

      Before you can establish boundaries with others, you first need to understand what your needs are.

      You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

      To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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      You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

      • Where do you need to establish better boundaries?
      • When do you feel disrespected?
      • When do you feel violated, frustrated, or angered by the behavior of others?
      • In what situations do you feel you are being mistreated or taken advantage of?
      • When do you want to be alone?
      • How much space do you need?

      You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

      2. Clear Communication Is Essential

      Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

      Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

      3. Be Specific but Don’t Blame

      Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

      That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

      Sample language:

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      • “You may not…yell or raise your voice to me…”
      • “I need…to be treated with respect…”
      • “It’s not okay when…you take things from my desk without asking…”
      • “I won’t…do your work…cover for you anymore…”
      • “It’s not acceptable when…you ridicule or insult me…”
      • “I am uncomfortable when…you use offensive language”
      • “I will no longer be able to…lend you money…”

      Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

      4. Consequences Are Often Necessary

      Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

      Follow through. People won’t respect your boundaries if you don’t enforce them.

      Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

      We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

      It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

      It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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      Final Thoughts

      Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

      Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

      Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

      The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

      Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

      Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

      They will simply become a natural extension of your self-respect.

      Featured photo credit: Thomas Kelley via unsplash.com

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