BARD AI
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- Jul 24, 2018
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#AFYA: Kwa mujibu wa tafiti zilizofanywa na Taasisi za All India Institute Of Medical Science (AIIMS) na Cleveland Clinic, Watu wanaotumia Simu za Mkononi 'Smartphone' wakati wa Kulala, wako hatarini zaidi kuharibu Afya za Moyo, Ubongo na Macho.
Utafiti huo umeonesha matumizi ya Simu muda ambao Mtu anatakiwa kulala, huathiri Mapigo ya Moyo kwasababu muda huo mwili huachia Homoni ya 'Melatonin' ambayo husaidia kupunguza athari za Uvimbe Joto (Inflammation), Shambulio la Moyo, Msongo wa Mawazo na Shinikizo la Damu.
Aidha, imeelezwa kuwa Mwanga wa Bluu unatoka kwenye Simu wakati wa Giza, huathiri moja kwa moja utendaji wa Ubongo na kusababisha madhara makubwa kwenye Macho yako. Hivyo inashauriwa kuweka mbali Simu wakati wa kulala unapofika.
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The light from your phone screen can have an impact
Phone screens and sleep have a tricky relationship. The blue light from your phone is an artificial color that mimics daylight. This can be great during the day, as it can make you feel more alert, but it’s just the opposite of what you need at night when you’re winding down and ready to hit the hay.
Studies have shown that the blue light emitted by your smartphone is bad for your vision. But it can be bad for your sleep, too.
Exposure to blue light can affect your internal body clock and throw off your circadian rhythm. This rhythm is in tune with light and dark. It’s why you feel more tired at night when the sun starts to set and why you feel more energized in the morning when it’s light.
Research has found a correlation between suppressed levels of melatonin and exposure to blue light. Melatonin is a hormone responsible for controlling your sleep-wake cycle. When your body runs low on it, you can experience insomnia, tiredness during the day and irritability.
This isn’t necessarily happening to everyone, though. “Studies that have really shown support for light’s impact on sleep onset and melatonin production are much more people using screens for two hours straight prior to bedtime,” Dr. Drerup notes.
“That’s in contrast to someone checking to make sure they don’t have any messages to respond to an hour before bed. Or someone looking over their schedule for the next day and then doing something to relax.”
Dr. Drerup adds that what you’re doing on your phone before bed matters more. “The content you’re looking at probably has more of an impact than the blue light from the screens,” says Dr. Drerup. “There might be people that are more sensitive to it — but it’s really much more about what you’re doing on those devices.”
You may encounter content that causes intense emotions
Going to bed and falling asleep should be a peaceful, happy and relaxing experience. Engaging with your phone too close to bedtime can negatively impact those feelings.
You probably know what it’s like to scroll through Facebook right before bed and see something that makes you upset. Unsurprisingly, stress and anxiety are often two major reasons for disrupted sleep.
Even seeing something right before bed that makes you happy can trigger a response that prolongs falling sleep, which consequently delays REM sleep. These emotions can leave you staring at the ceiling for hours, feeling wide awake.
How long before bed to stop using your phone
There’s no hard and fast rule as to when you should put down your phone before bed. “This advice is all over the place in terms of what we recommend,” says Dr. Drerup. “Some people say, ‘Oh, you shouldn’t use it an hour before bedtime or two hours before.’ But most of the research on this issue has really been done in children. We have strong evidence in that group that media use and technology before bed can lead to poor sleep.”
Generally, however, tucking your devices away for the night an hour or two before bed is a good rule. That includes not just phones but also other devices and electronics. While smartphones are typically the main culprit, even tablets and TVs can contribute to poor sleep.
It’s important to establish a relaxing bedtime routine and discourage activities that can lead to anxiety or a high emotional response. Choose nighttime activities that promote sleep, such as practicing meditation or relaxation techniques.
If you’re really struggling with limiting screen time before bed, you might need to put your phone in a different room or invest in a clock radio for your bedside table. There are also options within your phone (like setting it on “do not disturb” or “night mode”) to minimize distractions and notifications that can help get you in the mood to snooze.
Using your phone at night is a habit. What can make this habit even worse is feeling the need to constantly be connected and available. Once you’ve started to undo the idea that you have to immediately answer, respond, post or scroll, your sleep will improve.
