If you feel tired during the day yet find it hard to get a full eight hours of sleep the source of your issue may be your smartphone. Here’s why:
On their normal settings, LED screens like those found in phones, tablets and some TV’s give off a bright blue light.
This blue light tricks us into thinking it is still daytime by inhibiting the pineal gland which should produce Melatonin, the sleep hormone, normally brought on by darkness.
Seeing light when it’s dark outside messes with our circadian rhythm, much like jet lag.
The combination of stimulation from the screen’s content such as work emails or an exciting game can cause a rise in cortisol, the stress hormone. This naturally occurring chemical should be dipping to its lowest point during the night.
Some people believe that social media developers have inserted coding that triggers a flight or fight response in users.
Change screen settings to warm settings (Night Shift on Apple devices).
Don’t look at any work communication in the evening if it’s likely to trigger even a mild stress response. Instead, deal with it first thing in the morning.
Minimise screen use after 8 pm.
If you’re having trouble sleeping, leave your device in another room overnight, just read a paper book or magazine in bed.
“I can’t get enough sleep” is not a problem; it is a potential cause (or perhaps the result) of a problem. To clarify your thinking, try to identify the bad outcome ﬁrst; e.g., “I am performing poorly in my job.”