Why can’t I sleep?
FDH Team • May 09, 2021
Quick Information About How Cell Phone Usage Interferes with Sleep – Part I
Getting quality sleep on a consistent basis is essential to a strong recovery yet challenging for many of us, partially because of our cell phone usage. From the moment we wake up to the minutes before we doze off, we are inundated with information and stimulation. Using our phones directly before bedtime is especially problematic for getting adequate rest. Here are a couple reasons why:
1. Melatonin is a hormone that signals the body to prepare for sleep. Light to the eyes inhibits the production of melatonin and delays sleep, while darkness facilitates the release of melatonin and induces sleepiness. When we use our phone before bedtime, screen light gets absorbed by our eyes, which fools our body into thinking that it is time to be awake and alert. A specific type of light, blue light, has been identified as the main culprit. In response, some technology companies have added a blue light filter feature to their devices. However, keep in mind that while blue light does inhibit melatonin production, there are many other types of light emitted by our devices that do the same. As such, the usefulness of the blue light filter is limited.
2. Cortisol and adrenaline (epinephrine when originating in the brain) are hormones which are released in the body during times of stress. For many reasons, technology use at bedtime can increase levels of these hormones and interfere with our ability to relax and fall asleep. First, the content we consume on our devices before bedtime can induce stress and uncertainty, which increase cortisol levels and delay sleep onset. Reading news stories about COVID, for example, can make us feel helpless and anxious. Second, the apps we use may be stimulating. For example, playing a game on an app that involves strategic thinking and frequent interaction is probably more stimulating than reading about the benefits of controlled breathing on a meditation app. Third, the short distance between our face and the device increases cortisol levels, as our mind is wired to perceive something close to our eyes as a threat, even if it is non-threatening.
Ideally, we would put our phone away at least 60 minutes before we go to bed to avoid any kind of interference. However, for those of us who prefer not to do this, we can at least educate ourselves to minimize the harm caused by this behavior.
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