Do you have sleep problems? Do you have an iPad? Do you think that there is a relationship between those?
It has been found by new researches that spending the last few hours before sleep using your iPad can disturb your sleep.
Circadian rhythm is a term that describes the sleep and wake cycles. Secretion of Melatonin, the hormone that helps to maintain balance in this cycle, can be suppressed by the bright light of these tablets resulting in sleep disturbances.
Using iPad, iPad 2, and a tablet known as the Asus for two hours before falling asleep will suppress melatonin secretion by 22%.
Mariana Figueroa, an associate professor at Rensselaer Polytechnic Institute in Troy, N.Y, said that the effect of these tablets can get ahead of the effect of the TV especially if they are bright, big and closer to your eyes.
Not all our electronics suppress melatonin secretion, but all of them disturb your sleep by delaying your bedtime as Mariana Figueroa said.
Using such electronics is not an option for some of us, their jobs mandate that. Mariana Figueroa found some points to help you to counteract the effect of these tablets on your sleep cycle:
- Put your tablet in a filter
Using such filter can decrease the glare and block the blue light that affect melatonin secretion, the best one that block all wavelength below 250 nm. Your screen will be seen clearly but the colors may be compromised.
- Dim your room Lights
As shown by recent studies, using these tablets on their brightest settings causes this disturbance, so diming the light of your tablet and your room will lessen that disturbance.
- Put your tablet distant from your face
Putting them away from your face will decrease the glare that reaches you thus lessening the problem.
- Ordain an E-curfew
Light of these tablets fake out your body, so it cannot distinguish morning from night, this disturbance in circadian rhythms can affect your children learning abilities, so electronics E-curfew at night is an option