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Technological Excess: 5 Ways Electronics Affect Your Sleep

<p>If people of past centuries could look at us&comma; they would decide that we live in a very strange and frightening world&period; Modern man is surrounded everywhere by electronics&comma; which over the past few decades has evolved to incredible heights&period; Now&comma; you can easily buy a plane ticket to Miami&comma; book a car from <a href&equals;"https&colon;&sol;&sol;14cars&period;com&sol;car-rental&sol;australia-adelaide-airport-adl-avis">Avis at Adelaide Airport<&sol;a>&comma; or find the desired hotel in Milan from the comfort of your home&period;<&sol;p>&NewLine;<p>But&comma; despite all the technological progress&comma; in the biological plan we still remain primates&period; Many of the hidden mechanisms in our bodies are adapted to survive in the African savannah much better than to live in a sparkling metropolis&period;<&sol;p>&NewLine;<p>Scientists have long been saying that the mismatch between our rudimentary biology and modern way of life can negatively affect people&&num;8217&semi;s mental health&period; A healthy sleep is most affected&period;<&sol;p>&NewLine;<p>The fact is that for most people&comma; interaction with electronic devices an hour before bedtime has become the everyday norm&period; Against this background&comma; the quality of night sleep decreased significantly&period; This may be caused by the following reasons&&num;8230&semi;<&sol;p>&NewLine;<ol>&NewLine;<li>&NewLine;<h2><strong>Delayed <&sol;strong><a href&equals;"https&colon;&sol;&sol;en&period;wikipedia&period;org&sol;wiki&sol;Circadian&lowbar;rhythm"><strong>circadian rhythm<&sol;strong><&sol;a><&sol;h2>&NewLine;<&sol;li>&NewLine;<&sol;ol>&NewLine;<p>Circadian rhythm is cyclical fluctuations in the intensity of biological processes in your body&period; In short – this is your biological clock&period; According to scientists&comma; the effect of artificial light sources can disrupt this rhythm&period;<&sol;p>&NewLine;<p>Thanks to sensitive photoreceptors in the eyes&comma; the brain is able to automatically track the onset of day and night&period; This process is independent of your consciousness&period; You may know that it’s night&comma; but if a bright LED shines in your eyes&comma; your brain will think differently&period;<&sol;p>&NewLine;<p>Modern man&comma; constantly surrounded by artificial light sources&comma; is most often confronted with insomnia precisely because of circadian rhythm failures&period;<&sol;p>&NewLine;<p><img class&equals;"alignnone size-medium" src&equals;"https&colon;&sol;&sol;upload&period;wikimedia&period;org&sol;wikipedia&sol;commons&sol;5&sol;55&sol;Circadian&lowbar;rhythm&lowbar;labeled&period;jpg" width&equals;"400" height&equals;"267" &sol;><&sol;p>&NewLine;<ol start&equals;"2">&NewLine;<li>&NewLine;<h2><strong>Decreased <&sol;strong><a href&equals;"https&colon;&sol;&sol;en&period;wikipedia&period;org&sol;wiki&sol;Melatonin"><strong>melatonin<&sol;strong><&sol;a><strong> levels<&sol;strong><&sol;h2>&NewLine;<&sol;li>&NewLine;<&sol;ol>&NewLine;<p>Melatonin is the main hormone that regulates circadian rhythm&period; In essence&comma; this is your biological switch&period; In the evening&comma; the level of melatonin rises&comma; causing a state of drowsiness&period; By morning&comma; the hormone stops acting&comma; a person wakes up and feels cheerful&period; At least this should work&period;<&sol;p>&NewLine;<p>The problem is that the production of melatonin is automatically controlled by the level of illumination&period; The blue light emitted from the screens of monitors&comma; televisions&comma; smartphones and other devices reduces the production of melatonin&period;<&sol;p>&NewLine;<p>Also&comma; according to scientists&comma; a decrease in the level of melatonin is affected by electromagnetic radiation&period; As a result&comma; sleep becomes less strong and effective&period;<&sol;p>&NewLine;<ol start&equals;"3">&NewLine;<li>&NewLine;<h2><strong>Inappropriate brain activity<&sol;strong><&sol;h2>&NewLine;<&sol;li>&NewLine;<&sol;ol>&NewLine;<p>Brain stimulation is one of the main causes of poor sleep&period; The human brain simply remains too tense and awaits a signal&period; Even a simple e-mail check before bedtime can strain the user&&num;8217&semi;s brain at a time when it should relax&period;<&sol;p>&NewLine;<p>For the same reason&comma; scientists from the <a href&equals;"https&colon;&sol;&sol;en&period;wikipedia&period;org&sol;wiki&sol;National&lowbar;Sleep&lowbar;Foundation">National Sleep Foundation<&sol;a> don’t recommend sleeping and watching the TV at the same time&period; According to them&comma; even when sleeping&comma; the brain is still trying to interpret incoming sound signals&comma; and the quality of rest is greatly reduced&period;<&sol;p>&NewLine;<ol start&equals;"4">&NewLine;<li>&NewLine;<h2><strong>Slow falling asleep<&sol;strong><&sol;h2>&NewLine;<&sol;li>&NewLine;<&sol;ol>&NewLine;<p>If you still want to read before going to bed&comma; you should stop at a paper edition&period; Scientists came to this conclusion based on the results of an interesting study&period;<&sol;p>&NewLine;<p>The subjects were divided into two groups&period; The first group before bed read texts from tablets&comma; the second &&num;8211&semi; traditional paper books&period; It turned out that&comma; despite the equal duration of reading and the same texts&comma; people who read from electronic devices fell asleep later&period;<&sol;p>&NewLine;<p>More recent studies have found that the same delay in falling asleep is present in subjects who played video games before going to bed&period; Scientists attribute this to the light of displays and the decrease in melatonin levels&period;<&sol;p>&NewLine;<p><img class&equals;"alignnone size-medium" src&equals;"https&colon;&sol;&sol;upload&period;wikimedia&period;org&sol;wikipedia&sol;commons&sol;e&sol;ee&sol;&percnt;D0&percnt;A4&percnt;D0&percnt;B0&percnt;D0&percnt;B7&percnt;D0&percnt;B0&lowbar;-&lowbar;&percnt;D1&percnt;81&percnt;D0&percnt;BE&percnt;D1&percnt;81&percnt;D1&percnt;82&percnt;D0&percnt;BE&percnt;D1&percnt;8F&percnt;D0&percnt;BD&percnt;D0&percnt;B8&percnt;D0&percnt;B5&lowbar;&percnt;D0&percnt;BC&percnt;D0&percnt;B5&percnt;D0&percnt;B6&percnt;D0&percnt;B4&percnt;D1&percnt;83&lowbar;&percnt;D0&percnt;B1&percnt;D0&percnt;BE&percnt;D0&percnt;B4&percnt;D1&percnt;80&percnt;D1&percnt;81&percnt;D1&percnt;82&percnt;D0&percnt;B2&percnt;D0&percnt;BE&percnt;D0&percnt;B2&percnt;D0&percnt;B0&percnt;D0&percnt;BD&percnt;D0&percnt;B8&percnt;D0&percnt;B5&percnt;D0&percnt;BC&lowbar;&percnt;D0&percnt;B8&lowbar;&percnt;D0&percnt;91&percnt;D0&percnt;94&percnt;D0&percnt;93-&percnt;D1&percnt;81&percnt;D0&percnt;BD&percnt;D0&percnt;BE&percnt;D0&percnt;BC&period;jpg" width&equals;"1024" height&equals;"576" &sol;><&sol;p>&NewLine;<ol start&equals;"5">&NewLine;<li>&NewLine;<h2><strong>Reducing <&sol;strong><a href&equals;"https&colon;&sol;&sol;en&period;wikipedia&period;org&sol;wiki&sol;Rapid&lowbar;eye&lowbar;movement&lowbar;sleep"><strong>REM sleep<&sol;strong><&sol;a><&sol;h2>&NewLine;<&sol;li>&NewLine;<&sol;ol>&NewLine;<p>The REM sleep phase is a kind of defragmentation&period; It’s during this phase that your brain organizes information&comma; as a result of which you see dreams&period; The phase is extremely important for the assimilation and storage of information&comma; as well as for the general relaxation of the body&period;<&sol;p>&NewLine;<p>In the course of research&comma; scientists found that using gadgets at bedtime slightly reduces the REM phase&period; So&comma; all these processes run a little worse&period;<&sol;p>&NewLine;<ol start&equals;"6">&NewLine;<li>&NewLine;<h2><strong>Interruption of sleep<&sol;strong><&sol;h2>&NewLine;<&sol;li>&NewLine;<&sol;ol>&NewLine;<p>Electronics causes the greatest harm to sleep if it interrupts it&period; Notifications on a smartphone can be convenient&comma; but not in the middle of the night&period;<&sol;p>&NewLine;<p>National Sleep Foundation recommends turning off your smartphone at night&comma; or at least putting them into silent mode&period;<&sol;p>&NewLine;<ol start&equals;"7">&NewLine;<li>&NewLine;<h2><strong>Morning fatigue<&sol;strong><&sol;h2>&NewLine;<&sol;li>&NewLine;<&sol;ol>&NewLine;<p>The logical result of all of the above factors is a feeling of tiredness and lack of sleep in the morning&period; Interestingly&comma; it depends not so much on the amount of sleep&comma; but on the amount of artificial blue light received the day before&period;<&sol;p>&NewLine;<p>People who fell asleep with a smartphone in their hands&comma; but slept longer&comma; felt worse than those who slept less&comma; but were not exposed to the blue light of the display before going to bed&period;<&sol;p>&NewLine;<h2><strong>What to do&quest;<&sol;strong><&sol;h2>&NewLine;<p>Firstly&comma; daylight received during the day can save from circadian rhythm failures&period; According to scientists&comma; a person spending from 15 to 30 minutes in natural light every day becomes less susceptible to the effects of artificial light in the dark&period;<&sol;p>&NewLine;<p>If we talk about gadgets and displays&comma; it’s recommended to use special applications or filters that change shades to more yellow&period;<&sol;p>&NewLine;<p>Well&comma; the last tip is the most radical&period; Scientists recommend half an hour before bedtime to turn off displays and get off the Internet&period; Perhaps&comma; this task is completely impossible&period;<&sol;p>&NewLine;

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