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  • Too much time on your digital screens can lead to Insomnia

    Colombo, 27 September 2019

    Decades ago, a television in the bedroom was considered an extravagance. Today, it’s commonplace and in addition, we also have a whole array of devices that grab our attention before we go to sleep. Laptops, smartphones, iPads or even a handheld video game.

    Unfortunately, indulging in these devices can lead to a restless night and even depression if it becomes a regular event. As most of us would agree, even if the intent was to check an important late night incoming email, it’s very likely you will get carried away and end up spending much more time on your screen than you planned.

    But, portable devices emit “blue light” which is similar to the light we experience outside during the day. As a result, the brain gets a signal from this blue light that it’s still daytime despite the darkness outside, possibly leading to insomnia or sleep deprivation.

    Up too close and personal

    This situation is compounded because most people hold smartphones and handheld video games so close to their faces. The amplified effect is far more than from a TV that’s 10 feet away.

    In addition, the physical act of responding to an email, text or video increases the tension in your body which could result in stress. Your mind may be pre-occupied with the situation that has arisen as a result of that message as you go to sleep. This can happen for either good or bad news. Your body then produces the stress hormone, Cortisol, released by the adrenal gland aversive to sleep.

    It’s really digital jet lag

    Another explanation for this unhealthy situation is that the brain naturally creates the hormone Melatonin which regulates the sleep-wake cycle. Too much light from video screens at bedtime affect Melatonin production giving the body the impression that you aren't ready for sleep.

    Air Pollution

    Regulate your teens too!

    Evidence is mounting that the screen time/sleep deprivation correlation can affect children and teenagers even more than adults. In a recent study it was revealed that adolescents who were absorbed in more than 3.5 hours of screen time a day were more likely to suffer sleep deprivation than those with only 2 hours of screen time.

    Parents are encouraged to introduce a ‘digital curfew’ for children at least 2-3 hours before they go to bed. Another practical guideline is to introduce a tech free bedroom policy.

    For adults who have got into a routine of high digital device consumption, they could minimise the risk of sleep loss by reducing the brightness of their device as well as using amber-coloured glasses when watching a screen after the sun-set.

    A simple rule.

    But, the obvious answer is to resist watching too much TV or using your smartphone at least one to two hours before bedtime. Find some other way to wind down, including reading a book—not on your tablet - but in the old fashioned way with pages and a bookmark!

    You could also set an early time limit to finish off any pending emails or social media activity.

    Once you get into this healthy pattern you will realise that you’ll get a good night’s sleep and apart from bouncing off your bed in the morning with a positive outlook, you really wouldn’t have missed out on anything too important! .

    +94 11 2310310

    AIA Tower, 92, Dharmapala Mawatha
    Colombo 07
    Sri Lanka.

    Fax : (+94) 11 4715892

    Email : lk.info@aia.com

     

    Contact AIA

    +94 11 2310310
     

    AIA Tower, 92, Dharmapala Mawatha
    Colombo 07
    Sri Lanka.

    Fax : (+94) 11 4715892

    Email : lk.info@aia.com

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