Overuse of digital devices causes sleep deprivation. It can play havoc with one’s health and can lead to anxiety and depression
Do you fall asleep with your smartphone or laptop? Or if you are having trouble sleeping, is it your smartphone that comes first in mind that you look forward to scrolling social media or binge-watching movies? Or do you depend on caffeine to get you through the day? … if the answer to the questions stated is a clear Yes, then it’s high time to look into the matter as not getting enough sleep or having poor sleep quality has been linked to several health problems such as diabetes, blood pressure, cardiovascular diseases, obesity and other health conditions.
As an individual, we have all grown up listening to the famous Irish proverb “ A good laugh and a long sleep are the best cures in the doctor’s book.” But when it comes to today’s fast-moving technologically digitally advanced world, do we really adhere?
Today, technological devices such as computers, laptops, smartphones, notepads and many more have become a crucial element in an individual’s daily life in terms of work and play but at the same time, the time spent on these devices is harming sleep. According to the National Sleep Foundation, about 90 per cent of Americans regularly use their electronic devices in the hour before they go to bed. There is no denying the fact that technology has helped in facilitating education, communication, and entertainment but excessive and regular usage of these devices has interrupted the sleeping patterns of an individual. The devices used, emit short wavelength artificial blue light, overexposure of which results in difficulty to fall and remain asleep. Moreover, the blue light suppresses the body’s release of natural melatonin — a hormone that induces drowsiness. Delaying its release means spending more time awake, daytime sleepiness, poor performance at work, anxiety, behavioural problems and above all greater difficulty in getting sleepy at night which might even lead to various diseases one being Insomnia. Also, the use of devices in the evening results in delayed Rapid Eye Movement (REM) sleep -the stage of sleep most critical for recovery, restoration of the mind, creativity and problem-solving skills.
Researchers from around the world have studied that sleep is an intricate and complex mechanism. Duration, Continuity and Depth of sleep are the key elements for good quality sleep. Adults need at least 7 hours of sleep while teens and young children might need even more as it helps them in their growth and development. What matters the most for the individual is to have quality sleep over quantity sleep. An individual might get seven- eight-hour of sleep but if that sleep is not proper and sound sleep then it will not only affect the mood but might even have a negative impact on mental health and physical well-being. Consistent sleep deprivation acts on the body’s physical metabolism resulting in weight gain.
Sleep is the golden chain that connects the physical and mental well-being of an individual. It helps the body to repair itself, strengthens the immune system, consolidates memories, improves cognitive function and even regulates hormones, unlike irregular sleep which causes negative impacts on health and wellbeing.
Adopting healthy measures such as turning off electronic devices at least an hour before going to bed, reading a book (no kindle) or a magazine, stretching in the evening before going to sleep, not drinking alcohol before going to bed, doing meditation, spending family time are a few ways through which an individual can minimize it’s screen time and feel much relaxed.
Only when an individual gets adequate sleep will the body be able to repair itself to promote training adaptations thereby impacting the motivation and work ethics that form the critical components for an individual.
(The writer is a teacher at a reputed school in Delhi)
