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

      1Science Says Screaming Is Good For You 2What Really Works: How to Relieve Lower Back Pain Effectively 310 Benefits of Sleeping Naked You Probably Didn’t Know 47 Super Fast Remedies for a Pulled Muscle in Neck 5Signs Your Lack of Sleep Is Slowly Killing You (And How to Turn Around)

      Read Next

      Advertising
      Advertising

      Science Says Screaming Is Good For You

      Science Says Screaming Is Good For You

      There are many reasons why people might scream – they’re angry, scared, or in pain (or maybe they’re in a metal band!). Some might say that screaming is bad, but here’s why science says it’s good for you.

      “For the first time in the history of psychology there is a way to access feelings, hidden away, in a safe way and thus to reduce human suffering. It is, in essence, the first science of psychotherapy.” — Dr. Arthur Janov

      Primal Therapy

      Dr. Arthur Janov invented Primal Therapy in the late 1960’s. It is a practice that allows the patient to face their repressed emotions from past trauma head on and let those emotions go. This treatment is intended to cure any mental illness the patient may have that surfaced from this past trauma. In most cases, Primal Therapy has lead Dr. Janov’s patients to scream towards the end of their session, though it was not part of the original procedure. During a group therapy session that was at a standstill, Dr. Janov says that one of his patients, a student he called Danny, told a story that inspired him to implement a technique that he never would have thought of on his own.

      Advertising

      How it Started

      “During a lull in our group therapy session, he told us a story about a man named Ortiz who was currently doing an act on the London stage in which he paraded around in diapers drinking bottles of milk. Throughout his number, Ortiz is shouting, ‘Mommy! Daddy! Mommy! Daddy!’ at the top of his lungs. At the end of his act he vomits. Plastic bags are passed out, and the audience is requested to follow suit.”

      It doesn’t end there, though. Dr. Janov said that his patient was quite fascinated with that story, and that alone moved him to suggest something even he believed to be a little elementary.

      “I asked him to call out, ‘Mommy! Daddy!’ Danny refused, saying that he couldn’t see the sense in such a childish act, and frankly, neither could I. But I persisted, and finally, he gave in. As he began, he became noticeably upset. Suddenly he was writhing on the floor in agony. His breathing was rapid, spasmodic. ‘Mommy! Daddy!’ came out of his mouth almost involuntarily in loud screeches. He appeared to be in a coma or hypnotic state. The writhing gave way to small convulsions, and finally, he released a piercing, deathlike scream that rattled the walls of my office. The entire episode lasted only a few minutes, and neither Danny nor I had any idea what had happened. All he could say afterward was: ‘I made it! I don’t know what, but I can feel.’”

      Delving deeper

      Dr. Janov says he was baffled for months, but then he decided to experiment with another patient with the same method, which lead to a similar result as before. The patient started out calling “Mommy! Daddy!” then experienced convulsions, heavy breathing, and then eventually screamed. After the session, Dr. Janov says his patient was transformed and became “virtually another human being. He became alert… he seemed to understand himself.”

      Although the initial intention of this particular practice wasn’t to get the patient to scream, more than once did his Primal Therapy sessions end with the patient screaming and feeling lighter, revived, and relieved of stresses that were holding them down in life.

      Some Methods To Practice Screaming

      If you want to try it out for yourself, keep reading!

      Advertising

      • Step 1: Be Alone — Be alone. If you live in a place that you can’t be alone, it might be a good idea to talk to your family or roommates and explain to them what you’re about to do and make sure they’re okay with it. If you’re good to go, move on to step 2.
      • Step 2: Lie Down — Lie down on a yoga mat on your back and place a pillow underneath your head. If you don’t own a yoga mat, you can use a rug or even a soft blanket.
      • Step 3: Think — Think of things that have hurt you or made you angry. It can be anything from your childhood or even something that happened recently to make yourself cry, if you’re not already crying or upset. You could even scream “Mommy! Daddy!” just like Dr. Janov’s patients did to get yourself started.
      • Step 4: Scream — Don’t hold anything back; cry and scream as loud as you can. You can also pound your fists on the ground, or just lie there and scream at the top of your lungs.

      After this, you should return your breathing to a normal and steady pace. You should feel lighter, like a weight has been lifted off of you. If not, you can also try these other methods.

      Scream Sing

      Scream singing” is referring to what a lot of lead singers in metal or screamo bands will do. I’ve tried it and although I wasn’t very good at it, it was fun and definitely relieved me of any stress I was feeling from before. It usually ends up sounding like a really loud grunt, but nonetheless, it’s considered screaming.

      Advertising

      • Step 1 — Bear down and make a grunting sound.
      • Step 2 — Hiss like a snake and make sure to do this from your diaphragm (your stomach) for as long as you can.
      • Step 3 — Breathe and push your stomach out for more air when you are belting notes, kind of like you would if you were singing.
      • Step 4 — Try different ways to let out air to control how long the note will last, just make sure not to let out too much air.
      • Step 5 — Distort your voice by pushing air out from your throat, just be careful not to strain yourself.
      • Step 6 — Play around with the pitch of your screams and how wide your mouth is open – the wider your mouth is open, the higher the screams will sound. The narrower or rounder your mouth is (and most likely shaped like an “o”), the lower the screams will sound.
      • Step 7 — Start screaming to metal music. If you’re not a huge metal fan, it’s okay. You don’t have to use this method if you don’t want to.

      If you want a more thorough walkthrough of how to scream sing, here’s a good video tutorial. If this method is too strenuous on your vocal chords, stop. Also, make sure to stay hydrated when scream singing and drink lots of water.

      Scream into a pillow

      Grab a pillow and scream into it. This method is probably the fastest and easiest way to practice screaming. Just make sure to come up for air.

      Advertising

      Always remember to make sure that you’re not going to disturb anyone while practicing any of these methods of screaming. And with that, happy screaming!

      Featured photo credit: Sharon Mollerus via flickr.com

      Read Next