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A new report released by the Sleep Cycle Institute reveals that US high school and college students sleep on average less each night – and wake up in worse moods – than their peers around the world.
A busy day requires a good night's sleep. Prioritizing healthy sleep patterns and a constant decompression routine is essential for a good night's sleep. The National Sleep Foundation, which recommends age-appropriate sleep times, recommends 7 to 9 hours of closure.
I sometimes miss prioritizing my own sleep. Bringing a smartphone or laptop to bed often triggers these incidents. In fact, according to Google, the average session of mobile watching on Youtube lasts more than 40 minutes. Late at night, users often fall into a long and hypnotic cycle of watching Netflix broadcasts, YouTube clips and social media updates.
To avoid this, I leave my phone and my laptop in a different room or in a corner of my room to be recharged at night. Still, many people rely on their smartphones as an alarm clock. An inexpensive alarm clock, however, can easily fulfill this vital role. The third search result on Amazon for an alarm clock costs only 11.49 USD and can dramatically reduce the technological distraction.
According to the National Sleep Foundation's 2011 Sleep in America survey, nine out of ten Americans report an intensive use of technology devices before going to bed. The survey reports this phenomenon to poor sleep quality and efforts to compensate with naps and caffeine. Both stimulants such as caffeine and depressants such as alcohol hinder natural sleep patterns.
A reduction in sleep, badociated with depression, obesity, diabetes and cardiovascular disease, also affects neurocognitive function and metabolism. In other words, your body works less efficiently.
Maintaining consistent sleep patterns, while preserving bedroom technology, improves school and athletic performance, as well as emotional and physical health.
Cell phones emit radio frequency energy (RF), a form of weak electromagnetic energy. But, according to the American Cancer Society, some studies have established a possible link between cell phone use and cancer, warning against "brain cancer," "decreased sperm count" and "negative effects on learning and memory". Since it has not been possible to find conclusive evidence that cellular phone technology has evolved rapidly, it is difficult to determine its long-term effects.
In 2017, the California Department of Public Health (CRPD) issued guidelines on mobile phone safety. They advised citizens to keep mobile phones away from their bodies, to use a Bluetooth headset and to send text messages instead of talking on the phone, and to carry their phone in a backpack or a handbag instead of the pocket. It may be in your interest to physically remove any technological distractions from your bedroom.
The iPhone manuals also indicate that their cell phones are tested at a distance of 5 mm from the body (longer than the thickness of a medium pocket tissue). Apple recommends hands-free options, such as the speakerphone or headset, to reduce exposure to RF energy as well as the remoteness of the technology.
The room is a place of tranquility and sleep. According to many studies, there is no room for blue light emitted by the screens that suppresses the release of melatonin that induces sleep and interferes with the body's natural timing. The key to a good night's sleep – and good physical and mental health – lies in a limited relationship with technology.
My own routine is to brush my teeth regularly and read a few chapters of a book. I find that a good night's sleep makes me more efficient for the rest of the day and ultimately saves time. There is no rest for those who are tired, but there is for those who are wary – technology.
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