- It is common for teenagers to own smartphones
- Excessive usage of smartphone can negatively impact your sleep
- Limit use of smartphones to have a good night's sleep
A study recently took place which found out that limiting smartphone usage can improve sleep. It is common for teenagers to have a smartphone these days. While this has benefited them to a certain extent, it has also backfired in terms of causing some worrying health outcomes. Heavy usage of smartphones usage can result in sleep problems and may cause difficulty in sleep or insomnia. Smartphones emit an evening blue-light - which is the main culprit that causes obesity, sleep disturbances and much more. Lack of sleep occurs because of suppression of melatonin, a hormone which controls the sleep/wake cycle rate.
The study concluded that limiting exposure to blue-light emitting screens can reverse sleep problems after just one week.
The researchers, for their study, went for a randomised controlled trial among a small group of smartphone users to assess the effects of blocking blue light with no screen time during the evening, and using glasses and on the sleep pattern. A reduction in reported symptoms of sleep loss in participants was visible in a week after this blue light was blocked with glasses.
This research is alarming, as insomnia is a serious issue, where people tend to ignore the first signs, namely:
1. Waking up during the night
2. Difficulty falling asleep at night
3. Waking up too early
4. Daytime tiredness or sleepiness
5. Irritability, depression or anxiety
6. Not feeling well-rested after a night's sleep
7. Increased errors or accidents
8. Ongoing worries about sleep
9. Difficulty paying attention, focusing on tasks or remembering
Let's look at some ways you can follow to improve your night sleep:
1. Increase bright light exposure during the day
2. Reduce blue light exposure in the evening
3. Don't drink alcohol
4. Don't consume caffeine late in the day
5. Reduce irregular or long daytime naps
6. Get a comfortable bed, mattress and pillow
7. Exercise regularly - but not before bed
8. Don't drink any liquids before bed
9. Don't eat late in the evening
10. Take a relaxing bath or shower
11. Try to sleep and wake at consistent times
12. In the evening, relax and clean your mind.
(With inputs from IANS)
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