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Blue light emitted from screens disrupts sleep patterns from "summary" of Why We Sleep by Matthew Walker
The intrusion of screens into the bedroom is not only an invasion of our physical sanctum, but also an assault on our biological sanctuary. Most electronic devices emit a type of blue light that is particularly effective at inhibiting the release of melatonin, the hormone that signals to the body and brain that it is time for sleep. As a result, exposure to this artificial light in the evening can disrupt the natural progression of our circadian rhythm, delaying the onset of sleep and reducing its overall quality. The consequences of this disruption extend beyond a mere inconvenience. Studies have shown that individuals who engage with screens before bedtime not only take longer to fall asleep, but also experience less restorative deep sleep and more frequent awakenings throughout the night. This impaired sleep quality can have far-reaching effects on both physical and mental health, contributing to a host of issues such as impaired cognitive function, mood disturbances, and compromised immune system function. The impact of blue light on sleep is not limited to adults; children and adolescents are equally susceptible to its disruptive effects. In fact, the developing brains and bodies of young individuals may be even more vulnerable to the negative consequences of screen exposure at night. Given the critical role that sleep plays in the growth and development of children and teenagers, it is essential to safeguard their bedtime routines from the encroachment of electronic devices. Fortunately, there are steps that can be taken to mitigate the influence of blue light on sleep patterns. One effective strategy is to limit screen time in the hours leading up to bedtime, allowing the body to naturally transition into a state of relaxation and readiness for sleep. Additionally, the use of blue light filters or amber-tinted glasses can help to reduce the disruptive effects of artificial light on melatonin production, supporting a smoother transition into restful slumber.- We can reclaim the restful nights and rejuvenating rest that are essential for our overall well-being. In a world inundated with screens and artificial light, protecting our natural sleep rhythms is a critical act of self-care that can have profound benefits for our health and happiness.
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