I admit, it’s rare that I don’t look at my iPhone 15 Pro as soon as I wake up and it’s the last thing I see when I go to bed. From launch in 2007 to today All kinds of studies have been done on their impact on our quality of life. One of the best known was carried out in 2014 by Harvard University. It was claimed that the blue light emitted by screens could affect our sleep.
The main reason why this conclusion was reached is that blue light is affected in the same way as the sun. Alter melatonin levels and therefore enable worse or better rest. Today, almost 10 years later, they have I am revising eleven studies different and a different and deeper conclusion was reached.
Blue light is not as dangerous as we have been told
According to a recent work by the magazine “Sleep Medicine Reviews” and published in the newspaper “The Times”, it was concluded that blue light itself does not affect the quality of our sleep. In the analysis and review of the previous eleven studies, it was realized that the participants play content on an iPad at maximum brightness. The group of scientists came to the conclusion that the alteration of the sleep state was due to the level of brightness and not to the emission of blue light.
Sleep and circadian responses to light are intensity dependent. The brighter the light, the stronger the response. But no correlation was found with blue light emission specifically.
Many of us charge our iPhone next to our bed.
So the problem is not that the iPhone or iPad specifically emits blue light, but that they emit enough light to stimulate our brain, which prevents good rest. To have a single light bulb in the room can be just as harmful, if not more so to sleep than using the iPhone or iPad.
This is what really affects your sleep
Now that we know that blue light does not affect our sleep as much as we thought, the ideal is to have a room as dark as possible and reduce the screen brightness. However, the study also concludes that the content we consume on the iPhone or iPad before going to sleep affects our sleep.
Checking our emails or tomorrow’s calendar can make us anxious when we fall asleep. The same thing happens with kids who play video games before bed. However, listening to an audiobook, podcast, or simply watching a TV program does not affect sleep quality as much, as long as the light is low.
The iPhone has everything you need to sleep better
Apple devices have the Night Shift feature, whose software reduces the level of blue light on screens, although there is no solid scientific basis to support its effectiveness. Many people prefer a more yellow tone for comfort and personal tastes.
It is important to avoid distractions and moments that can generate anxiety or significant brain activity before falling asleep. For this reason, the iPhone has sleep mode, which allows you not to see notifications and keep the lock screen clean. You can set Sleep mode from the Health app and set a bedtime, which This will help you not to get distracted since it is a little more complicated to unlock the iPhone.
iPhone Sleep Mode Can Help You Avoid Distractions
Follow these tips to sleep better
We come to the part of the article that you can put into practice tonight. We already know the importance of being in a dark environment, keep the screen brightness level low and avoid viewing content that makes us anxious, like checking email or chatting at work. Plus, other independent professionals shared their tips for improving sleep:
- Wake up and go to bed about at the same time every day.
- Don’t go to bed if you’re not sleepy.
- Get out of bed as soon as you wake up.
- Expose yourself to sunlight at the start of the day to synchronize our circadian rhythms. A short walk or breakfast on the terrace is enough.
Surely, after following these tips and gaining more knowledge, you will improve the quality of your sleep. Additionally, if you own a device like the Apple Watch, you can analyze precisely how you slept each night and thus identify the different changes and their impact.
Cover image | free pik
Source | The Times and Wired
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