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Using gadgets before you go to bed

spencer
20th November 2012

Scientists are warning that our addictions to our favourite gadgets could be causing us problems with our sleep.

A new study from the Lighting Research Center suggests that digital displays can cause melatonin suppression, which affects our body clock.

Melatonin is the chemical in our body that promotes sleep and a two hour exposure to the light from an electronic display (like a TV, Tablet, Phone) suppresses melatonin by about 22%.

How much do we love our gadgets?

– In the hour before going to bed, 95% of people say that they either check the internet, text someone or watch TV, before trying to get some sleep.
– 90% of 18-29 year-olds say they sleep with their phone either in the bed or next to the bed.
– 1 in 4 people don’t put their phones on silent mode before they go to bed
– 1 in 10 say they are awakened more than once per a week, by calls, texts and emails
– 1 in 2 say that if they are woken in the night for no reason, the first thing they do is check their phones.

What can you do to improve your sleep without throwing away your latest gadgets?

1. Reduce the back light on your phone/tablet to reduce its impact on your sleep.
2. Try not to use your gadgets at least an hour before you sleep. Try 2 hours if you can!
3. Turn your gadgets off during the night. They won’t be able to wake you up and you won’t be able to check them if you wake up during the night.

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