Turn Off To Sleep Better

Turn off for a good nights sleep

We all know that sleep is incredibly beneficial to a productive day; we even wrote a whole article on the benefits of sleep, but the process before you sleep is just as important. Research has found that using screens before sleeping can have serious problems.

Most people will find themselves checking their phone before turning in for the night or having a quick browse on their tablet. A 2011 poll by the National Sleep Foundation found that 95% of Americans surveyed use some type of electronics within an hour before going to bed.

A Poor Sleep

So what does this mean exactly for people that have screen time before bed? The problem is that using screens can have a lot of detrimental effects to your sleep pattern along with lingering effects on the next day.

Using electronic items can impair sleep

Using electronic items can impair sleep

These light emitting devices, such as tablets, e-readers, mobile phones, laptops, can cause people to take longer to fall asleep than those who do not use these devices before sleep. A two week study by the Brigham And Women’s Hospital saw 12 participants read light emitting e-books on an iPad for four hours before bed for five consecutive nights.

They then repeated the experiment, only this time they used printed books. The study found that those who read on the iPad took longer to fall asleep and also spent less time in REM sleep, as well as being sleepier in the mornings.

“Participants reading an LE-eBook took longer to fall asleep and had reduced evening sleepiness, reduced melatonin secretion, later timing of their circadian clock and reduced next-morning alertness than when reading a printed book.” said Anne-Marie Chang, PhD, corresponding author, and associate neuroscientist in BWH’s Division of Sleep and Circadian Disorders.

What Does This Mean?

Getting a good nights sleep can lead to productivity

Getting a good nights sleep can lead to productivity

Anyone who has to spend hours at work will know that there is nothing worse than feeling tired and sluggish. It can make a long day feel even longer and every task feel like it’s taking twice as long as usual. So what does it mean exactly for office workers who use screens before bed?

Well as the study has shown, those that use screens before bed find themselves feeling more tired the next day. This can have a direct impact on productivity in the workplace as people will feel less inclined to work to their full capacity, resulting in not as much work being accomplished.

Lack of sleep can also make people grumpy, something everyone can relate to at some point. This is not something you want while you are at work, as it’s not your colleagues or bosses fault that you didn’t get enough sleep and there is every chance it could have a negative effect by accident!

Turn It Off

So to conclude from this, we can establish that if you want to achieve a good night’s rest and feel energized and productive in the morning, it’s probably better to turn off your screens for at least an hour before sleep.

Use this chance to relax in bed with a physical book and you’ll hopefully feel rested and cheery in the morning!

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Sarah Jubb
Sarah Jubb

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