HOW SCREEN TIME TAKES A TOLL ON YOUR SLEEP QUALITY: Zoom calls, messages, browsing, streaming TikTok, bingeing, Netflix? How do you pass your days? Then nights seeing the ceiling and struggling to fall asleep? The two are smaller than you may expect, but you’re not ruined!

Why not sleep?I’d like a 24-hour shop to purchase any to film this one. UGH! UGH! How’d I got here?

We depend more than ever on our smartphones in COVID-19: keeping us linked. Keeping us happy, as it turns out, keeping us up at night! Our phones’ blue light influences us more than we know — and why.


Blue light = malevolent

Of all the light rays we regularly associate with, blue light is most harmful. The blue light on the light continuum is very similar to ultraviolet rays — you remember. The sun rays that induce sunburn, those we want to defend from. The visual counterpart to sunbathing without sunblock is sitting and looking at our mobile devices — highly risky! It’s so harmful that lengthy contact will affect our eyes’ retina. The portion of the eye that helps us to see and transmit neural messages to the brain, creating pain.

Although I hate name-call, blue light is a villain attacking more than the eye. In reality, some claim that blue light is more horrifying because it influences our hormones. Excessive sensitivity to blue light may activate severe hormone disruption due to circadian rhythm: hormones influence neurotransmitters. When someone’s world is bright, it triggers the thrilling neurotransmitters (i.e. epinephrine and norepinephrine) to be on, alerting them to wake up. The opposite is also accurate when a dim atmosphere signals the activation of inhibitory neurotransmitters (i.e. serotonin and gamma-aminobutyric acid (GABA)) and the body becomes cool, healthful.

Here are hormones and neurotransmitters:

they function like a see-saw. If one’s up, the other’s down. When exciting neurotransmitters are strong and still released (potentially from intense blue light exposure), our inhibitory ones will not be generated. This upsets our circadian rhythm: our regular patterns of sleep/wake. Think about it: whether we watch TV or our mobile late at night, our eyes relay this “daylight” to the rest of our body, asking us to stay alert. Therefore, we have a tougher time calming down, falling asleep, sleeping long enough, sleeping profoundly. Lack of sleep and lack of deep restorative sleep triggers a sequence of body challenges. This can be traced to prolonged blue light sensitivity for many, and is more normal among us all than we believe!

Thanks, God’s eyesight!

There are ways to avoid harm.

How do we repair it? There must be a remedy for all this harm, right?

Overall, we ought to restrict our sensitivity to blue light, make sure we understand the period we’re mostly on our screens. A simple law to remember: when it gets dark outside, it’s time to shut down our computers! Instead of all this blue light, consider an easier means of viewing, maybe reading a good novel, and utilizing candles instead of vivid, overhead illumination. This can help calm and wind-down.

Beyond taking time away from our tablets, computers, TVs, and other mobile gadgets, so often shutting off electronics in this pandemic is like telling us to ascend Mount Everest … during an earthquake, we should use blue light glasses. These will help block blue light rays (like sunscreen for our eyes!) Certain phones and computers even have settings to reduce blue light rays. We should also have extra back-up, concentrating on antioxidants to help protect the eye, particularly the retina, from blue light’s oxidative stress, basically gazing at the proverbial sun all day (and night).

If we have blue light sensitivity, it makes sense during daytime hours. Often, like heading out and enjoying the fresh air, seeing the bright sunshine helps wake us up, signaling to the body that movement is day and night. The Blue light will have the same effect. It makes me think whether anyone afflicted by Seasonal Affect Disorder (SAD) could derive any advantage to blue light treatment, comparable to other light therapy?

The sun at the tunnel’s edge

Like all about general, moderation succeeds. We do not see adverse consequences because we use our tablets, computers, televisions, other mobile equipment at acceptable periods of the day and learn to wind-down at night with a novel, a magazine or, I might suggest, even meditation or journaling. It’s just the constant visibility implicit in our lives today that leads us to claim the blue light is “evil.” Moving ahead, note your screen time, note how it makes you feel. Trust me; it’s valuable!



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