Something that many of my patients struggle with is getting a good night’s sleep. There are a myriad of things that can prevent restful sleep. Even when people are careful about caffeine intake and getting to bed at a decent hour, sleep can still be elusive.
One thing that many people don’t know is that using an electronic device before bed can prevent proper sleep. But what is most interesting to me about this fact is the reason why. I have had people tell me that they know it’s bad because it causes the mind to keep working and prevents shutting down thoughts. While this is also true, the real science behind it is much more damning. And when I read about it, it convinced me to change my habits.
For many millennia humans have relied on circadian rhythm to keep their sleep cycles regular. The proper waxing and waning of this rhythm, and therefore a proper sleep cycle, is dependent on an endocrine chemical called melatonin, which is produced in the pineal gland. The pineal gland only produces melatonin when the body is in the presence of darkness.
In the time before electricity, this was achieved simply when the sun went down. The absence of the sun told the body it was dark and therefore time for sleep.Thebody produced its melatonin and people slept. But now, we live in homes with lights. When we go to bed we turn out the light and immediately turn on our screens. How is our body supposed to know it’s time to sleep? The light from your device mimics the light from the sun. Your endocrine system has no idea it’s supposed to transition into the rest and regeneration portion of its cycle.
At this point you might be thinking, I use my device as a way to wind down after a long day. I ‘m not sure that my mind would be quiet enough to sleep without my ritual! Or, I just am not tired when I go to bed!
I completely understand. And I would not leave you with a “don’t”without giving you a “do” to go along with it!
Here’sa good swap out: Spend a few minutes today searching though YouTube, Spotify, or even Amazon for relaxing music or an audio bedtime guided meditation. This can be a great way to transition from wakefulness to sleep. You can still be distracted, without having the screen messing with your circadian rhythm. Try to keep the volume as low as possible, so if you fall asleep while its playing it won’t wake you up.
So there you have it! Try ditching the screen as a part of your sleep ritual, and find that sleep comes easier. I hope this helps you on your healing journey! Be well!
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