Is Technology Stealing Your Sleep?

Have you ever noticed that in so many iPad and tablet ads people have their feet up while they use their devices? The idea must be that the product is so easy, so relaxing, you could even use it in bed.

People love to use their electronic devices in the bedroom -- and who can blame them when we have so many small gadgets that offer us news articles, e-books and games in one tiny package? And if you use your smartphone as an alarm clock, chances are high you're literally going to bed with some form of electronic device -- and you aren't alone.

In fact, the latest National Sleep Foundation poll found that 95 percent of Americans use some kind of electronic device within an hour before going to bed. Beyond those annoying blinking lights, using technology can interfere with getting good sleep in a couple of ways:

• The light from screens from electronics like netbooks and phones could prevent your body from producing melatonin, the hormone that is produced naturally in darkness and helps regulate sleep.
• Reading exciting news articles or playing games keeps your mind very active, making it difficult for you to relax and be "ready" to fall asleep.
• Using these devices brings the rest of your life into the bedroom, and as I've said before, the bedroom should be a sanctuary reserved for sleep.

Teenagers are almost twice as likely as their parents to use something like their phones before bed. More than half of the teenagers in the poll said that they text right before bed. Some people send so many text messages right before bed that they even begin to text in their sleep!

How often do you use a smartphone or computer right before bed or even in bed? Do you think it may be impacting your quality of sleep or your ability to fall asleep? If so, try limiting your use before bedtime and put the computer and phone to bed in another room and see if that helps. If you have a teenager in the house, try to limit their use of their cell phones as much as possible before bedtime. The poll also showed that teenagers are the most tired group, and most sleep specialists recommend teenagers get as close to nine hours of sleep a night as possible. Institute an electronic curfew -- for everyone.

It's hard, I know. So much of what we do every day involves using one or more of these devices, and it's really amazing what they can do for us, including making our lives productive and efficient. We just need to make sure that they aren't stealing our sleep in return.

Sweet dreams,

Michael J. Breus, Ph.D.
The Sleep Doctor™
www.thesleepdoctor.com
Everything you do, you do better with a good night's sleep™
Twitter: @thesleepdoctor
Facebook: facebook.com/thesleepdoctor

 

 

 

Follow Dr. Michael J. Breus on Twitter: www.twitter.com/thesleepdoctor

Comments

[HHY]

08:13 AM on 04/08/2011

Hi, Dr. Breus, I totally agree with you. I always think that we, the people, are going to become the slave of technology. Almost every one of us nowadays have our own electronic devices, some of us even possess several of them, having access to technology is never a problem to us. Technology, was originally invented to improve our life, however, ironically, it gives the world the commonest problem. It is really true that most of us also have a bad habit with technology, which is either checking the wall of Facebook, or texting someone right before we sleep. Many people also have an idea that the recreation activities on the electronic device are relaxing, and they should do them before bed to balance their tired life. Yet, those devices are way too attractive, and so, distractive. Many of us are addicted to them; we cannot put them aside once we pick up them. Thus, every time we plan to sleep half an hour later, and do the “relaxing before bed activities”, we are probably not able to sleep on time. Instead, we continue to play, wait and reply messages, and eventually waste tones of our sleeping time. As a result, in addition to our busy daily, our sleeping time becomes very short, and this would definitely affect our health and life. Hence, I believe we should all have some self-control and do some prevention to prevent ourselves from making this mistake over and over again.

[littlebrowngirl]

12:06 AM on 04/01/2011

I read HP on my iPhone before bed and sleep like a baby.

[thebearschick]

11:40 PM on 03/31/2011

YES. (typed on my laptop as I continue to check my facebook and read Huff Po, knowing full well that I should have been in bed half an hour ago...)

[Mike Stagg]

09:38 PM on 03/31/2011

Great article Michael!

I think I have found a most excellent solution to this problem! I take my laptop to bed almost every night. What I do is when I am ready to fall asleep I play some very relaxing videos or new age music. Sometimes Ill even fall asleep listening to theta brainwave videos. I actually find that when I do this I sleep better!

It is kind of a ritual for me. I have several throughout the day that I see as a very important part of my development. Having good sleep is definitely a part of that.

More info on practicing daily rituals at http://www.michaelstagg.com/2011/04/01/personal-development-plan-sample-put-a-personal-development-plan-sample-into-action-today/

[James Napoli]

09:29 PM on 03/31/2011

The problem is my sleep is stealing my technology time. Perhaps I should rethink my priorities.

[french queen13]

08:38 PM on 03/31/2011

"Is technology stealing your sleep?"

Gawd no.

I don't even really know what an iPad does, nor do I care. My mobile does phone calls, messages and takes crappy photos. Which is all it needs to do. It also spends far more time turned off than on standby; I don't see the need to have it on when I have a landline right next to me at work or home.

I spend most of my work day looking at a computer screen, and some evenings I'll have writing or photos to do on my laptop. If not, I'll watch an hour or two at most of television; I get up at 5.30 so need to be asleep by 11.00 at the latest, for preference. Technology in my bedroom is limited to the bedside lamp. and electric blanket. I spend quite enough time straining my eyes looking at a monitor; the thought of peering at some dinky little phone-screen all the time is downright nauseating!

[mytwocents02]

07:50 PM on 03/31/2011

My iPad is definitely stealing my sleep. I used to read books with awkward book light in bed before I sleep. I thought an iPad with the backlight would be a perfect reading device. With all its other built-in features, I find myself surfing the Net or playing games all night, instead of reading and sleeping. Bad...

[Vic Tor]

07:12 PM on 03/31/2011

"The light from screens from electronics like netbooks and phones could prevent your body from producing melatonin, the hormone that is produced naturally in darkness and helps regulate sleep."

Clicking on the link contained in that bullet point does not take you to anything to do with light from electronics. Just saying. Sloppy.

On that note, hasn't the moon been exposing us to low light levels at night since the beginning of time? Or in the last 230,000 years haven't humans been sleeping near fire or at least go to sleep near a fire (before it burns out) for warmth and protection from predators?

I agree and understand that right prior to bed using an electronic device might affect you, but come on... Humans aren't bats and I don't have any problem sleeping all day if I want to, so I am going to have to call BS on most of that "fact".

[jf12]

04:35 PM on 03/31/2011

There's absolutely no difference between my wife's sister calling her at 2:00 AM to talk about a dream and her smartphone notifying of her sister's Facebook post at 2:00 AM.

[Intimacy Retreats]

03:34 PM on 03/31/2011

Good advice- and reminder - about keeping tech out of the bedroom, which we all know is challenging. And it can impact not only our sleep but also our relationship with our bedroom-sharing partner. Of course, it's not only tech devices that steal our sleep and our attention. Books, magazines, crossword puzzles, and, my favorite, sudoku, can really do a number on us! Here's my experience: http://IntimacyRetreats.com/sudoku.htm

[Bill J4321]

02:53 PM on 03/31/2011

"In fact, the latest National Sleep Foundation poll found that 95 percent of Americans use some kind of electronic device within an hour before going to bed."

In the olden days, those 'electronic devices' produced orgasms.

Now, they prevent them.

[french queen13]

08:39 PM on 03/31/2011

LOL!

[wakemate]

02:31 PM on 03/31/2011

We just did a post on this exact topic and are currently testing out f.lux as solution. CHeck it out at
http://blog.wakemate.com/2011/03/21/using-electronics-before-bed-is-detrimental-but-f-lux-might-have-the-solution/

[AllureAye]

02:12 PM on 03/31/2011

I get a great sleep every night, but I literally sleep with my iPhone. It sits on the bed next to my head for my alarm in the morning, even though I still wake up 10minutes before it goes off...

[Hollye Harrington Jacobs]

01:56 PM on 03/31/2011

Thank you for this post. I couldn't agree more with the need (as hard as it is!) to put my computer, cell phone and iPad away at least an hour before I go to sleep. When I do, I definitely sleep better!

[BlackYowe]

01:02 PM on 03/31/2011

No gadgets in my bedroom, thanks.