Technological insomnia is increasingly taking over nighttime territory in a world inhabited by screens. Technology and the blue light so characteristic of these devices completely alter our wake cycles and our biological clock. Far from being a one-off event, we are facing a new disorder of great impact that is beginning to be very common in children and adolescents.
Most of us do it. We go to bed and it’s almost inevitable not to take a last look at our phone. We read messages and one of them leads us to a link, to a video. Shortly after, from that video, we move to our social network and from the social network to an article, and later to another video. And so, almost without realizing it, an hour may have passed, maybe more.
Mobile devices, computers and televisions are a way of entertaining ourselves before going to sleep. We think that this way we relax much more, but in reality, the impact that these screens have on our brain is enormous.
It can be difficult to relate insomnia to this common behavior. Can spending a moment on the phone or computer hinder my night’s rest? The answer is simple: yes. A habit repeated day after day becomes a habit. When this habit is also based on applying artificial light sources to our eyes, it is our brain that suffers.
According to a study published in LiveScience, this type of light stimuli completely alters our circadian rhythms. What’s more, it has been proven that we currently sleep 2 hours less than 40 years ago. Furthermore, the population that is suffering the most from these changes are children and adolescents. All of this translates not only into the increasingly early appearance of chronic insomnia, but we can also see its effects on behavioral, motivational, and academic performance levels.
What is technological insomnia?
Before humans leaped into the world of technology, our bodies were synchronized with the rising and setting of the sun. Those were the centuries when we illuminated our surroundings with candles, candelabras, fireplaces, oil or gas lamps… Beyond the romanticism of that time, there was something that our brains were undoubtedly very grateful for.
Living according to the cycles of light and darkness pleased him. Thus, when our retinas detected that night was falling, the pineal gland was normally stimulated to produce melatonin. This hormone also remained in our bloodstream for much longer, which allowed us to sleep much better and for longer hours.
But after a few years, our cities suddenly became incredibly bright. The night is another dawn of neon lights, LED lamps, buildings lit like torches, and streets that refuse to sleep. Our homes also display the same luminous vitality well into the early hours of the morning. The universe of the screens of our mobile devices is now our lamps and our “magic” channels to always be connected, informed… and hyperactive.
Effects of screens on our brain
- These artificial light stimuli from mobile phones and computers applied to our eyes directly impact the pineal gland. And what is the result? Melatonin production is interrupted.
- Blue light has been shown to inhibit the release of melatonin. Our brain is unable to detect that “night has come.”
- Something as common as being in a room with the lights off and placing the screen of a mobile phone, computer, or tablet in front of us generates serious changes at the brain level. We overactivated many of its structures and entered a state of “alertness”.
- On average, once we close our devices, it will take us between one and two hours to fall asleep.
- This delay, added to the time at which we close our mobile phone or computer, deprives us of those 7-8 hours that our body and brain need to be able to function normally the next day.
- On the other hand, it is being seen that technological insomnia is more common among teenagers between 14 and 16 years old. In addition to chronic insomnia, they show fatigue, concentration problems, poor academic performance, headaches, bad mood…
How to treat technological insomnia
Sleep hygiene specialists are clear: technological insomnia will grow considerably in the coming decades. Children, for example, have increasingly early access to these devices and it is very common for them to take them to bed without family supervision.
To say now that the solution is to take away their tablets, mobile phones, and computers would certainly be an understatement. We need awareness, better habits, and other resources. For example, something that the technology industry is increasingly working on is reducing the impact that blue light has on our eyes and brain. Therefore, it would be a matter of reaching a consensus where healthy habits can be combined with a technical change in the devices themselves.
Let’s see, however, how we can reduce the impact of technological insomnia in our daily lives.
- Dim the light on your screens when night falls. Both computers and mobile phones now have a “night light” option that reduces the impact of blue light.
- We can buy blue light filtering glasses. Thanks to them, we will reduce the spectrum of this light to help the pineal gland begin to produce melatonin.
- When night falls, we should use dimmer lamps and lights. LED bulbs, although more efficient, have a stimulating impact on our brains at night.
To conclude, let’s point out something no less important. Let’s remember how important sleep hygiene is, both for children and adults. Ideally, we should put aside all types of technology for two hours before going to bed. Sometimes, a good book, a cup of hot milk with honey, and a good conversation are Morpheus’s favorite resources. Those are the ones that help us gain well-being and a deep sleep.