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Many people use their smartphones or computers before bed. Once they finish using these devices, they experience some difficulties in falling asleep. It is digital insomnia.
The reason for this lies in the blue light emitted by these devices. It affects us at the brain level, causing a reduction in the release of melatonin. Melatonin is a hormone that has, among its functions, the role of telling the body that it is time for bed.
This phenomenon, so common these days, is known as digital insomnia. It is a disorder that affects sleep, causing us to sleep less or in worse conditions. This happens not only because of the lights and screens, but also because of the difficulty in disconnecting from daily worries.
The Brain Stimuli That Cause Digital Insomnia
There are a lot of people who take a look at their cell phone before bed, and many do it when they wake up in the middle of the night.
On the other hand, many other people have the habit of touching their cell phone as soon as they wake up – it’s the first thing they do. All of this means that we cannot separate contact with technology, social networks or work from our moments of rest.
The succession of screens and images and the hyperactivity promoted by the Internet overstimulate the brain. This causes our nervous system to send the opposite signal of what it needs during sleep hours.
Digital insomnia and screen light
As we’ve already mentioned, artificial light emitted by devices such as smartphones, laptops and tablets can be one of the most common causes of digital insomnia. Backlit screens transform melatonin distribution.
This hormone must begin to be released into the body at least one hour before bedtime. However, the effect of the screens alters its production, which leads to difficulties in falling asleep. Therefore, some elements such as e-readers, whose screens are usually opaque and black and white, are less harmful.
What are the main causes of digital insomnia?
In addition to the aforementioned digital screen lights, there are other factors to blame for this type of insomnia. They are as follows:
The TV series marathons
Spending long hours in front of the television, especially before bedtime, can alter our rest. In this sense, a less harmful pastime might be reading before bed. Also, reading can be a good way to relax and start falling asleep.
do not leave the cell phone aside
Using the cell phone as an alarm and leaving it by the bed makes it not just a cell phone. It ends up becoming a device used all the time, and that we don’t put aside even at bedtime. Using a cell phone before bed makes us unable to disconnect from social networks and daily concerns.
video games on the internet
Internet games can be truly addictive. Many people spend a great deal of hours immersed in them. These people extend playing time until bedtime.
In addition, video games have long since stopped being made almost exclusively for teenagers. Nowadays, people of very different age groups consume these products. However, despite having its positive side, it also increases the problems of digital insomnia.
How to relax an overactive brain?
As the problem of digital insomnia increases, so do different solutions that try to alleviate the effects of technology on our rest. A curious example is the return of lullabies.
These classic songs that parents helped their children sleep with have been incorporated into various mobile apps to allow us to sleep better. However, this bears the irony of continuing to rely on the cell phone even to sleep.
On the other hand, we have the use of ear plugs, which allow us to insulate ourselves from outside noise that prevents us from sleeping. There is also the use of white noise, with which we can neglect to pay attention to distractions that bother us at night.
Reading is highly recommended and, above all, reducing the time of using electronic devices as well. In fact, there is already a pharmacological treatment for this, although in this case it is more convenient to seek a doctor.
