Want to sleep faster? Do not use the tablet or cell before going … – Pulzo

December 22

Proceedings of the National Academy of Sciences of the United States of America , Vox

They prolong the time it takes to sleep, circadian clock delay and reduce levels of melatonin, the sleep hormone promoter.

So says a study by Howard Hughes Medical Institute and the Southwest University of Texas Medical Branch, published in Proceedings of the National Academy of Sciences of the United States of America.

is not unique, however: also reduce the amount and delay time of sleep called REM, and reduce alertness the next day

In the REM phase (Rapid Eye. Movements, rapid eye movement) sleep no muscle weakness or paralysis, but the brain activity is accelerated, and dreams occur.

The investigation included electronic devices for reading, communication and entertainment amiten light .

“The use of light emitting devices immediately before going to bed also increases the warning at the time, which may delay bedtime. In general, we found that its use before going to bed biological effects that can perpetuate sleep deficiency and altering the circadian cycle, which may have an adverse impact on performance, health and safety, “say researchers .

The researchers attribute the effect of electronic devices they call light of short wavelength emitted enriched. “It has been experimentally shown that exposure to artificial light produces effects alert, suppresses melatonin, and change the phases of the biological clock,” added

.

It is striking that the researchers were very strict with the use devices, which in practice excludes a large number of users who not only use the iPad before going to bed but the bed itself, which would indicate that the effect may be even worse.

“In our study, we had a very stable schedules. Participants read from 6 pm to 10 pm, and then had to stop and go to sleep. Between 10 pm and 6 am had sleep in the dark “, Anne-Marie Chang, leader of the research group said Vox.com

On the same note of Vox, Chang made the following suggestions on the use of devices that emit light.:

• – Avoid any display one or two hours before bedtime
• -. Load the devices outside the room
• – Bájele brightness to the screen, if you have to use the devices, be on the computer, or check the phone