Perhaps Mom was right back in high school. According to a study by the DC-based National Sleep Foundation, Americans across the board are missing out on precious Zs due to the use of electronics the final hour before our face meets the pillow. With technology now so portable, using a smartphone or tablet in bed has become all too typical for people. It’s also not necessarily the brain function from engagement in the activity (though studies comparing active and passive electronic use are ongoing), but the exposure to artificial light; according to Charles Czeisler from Harvard Medical School and Brigham and Women’s Hospital, it can increase alertness and suppress melatonin, a hormone that aides in sleepiness.
What’s more, to respond to the drowsiness that many Americans feel they turn to caffeinated beverages. Regardless of age, Americans are drinking on average of 36oz of coffee, pop or energy drinks daily. That’s not terribly helpful, as it doesn’t indicate the amount of caffeine consumed, but a general rule of thumb is to consume no more than 300mg of caffeine each day. How much is that? About 18oz of coffee, 24oz of tea or 72oz of pop.
The NSF also recommends several tips for getting better sleep;
- Establish a sleep schedule (adults need between 7 and 9 hours of sleep)
- Expose yourself to bright light in the morning and avoid it at night (perhaps survival horror games would be best)
- Exercise regularly
- Set a relaxing bedtime routine (something without the use of electronics, I suppose)
- Avoid caffeinated beverages, chocolate, nightcaps and tobacco before bed
- Don’t eat a huge meal before bed
What say you? Are you taking your cellphone to bed at night to play Angry Birds? Creating spreadsheets on your tablet to track your sleeping over time? Or are you maybe blasting n00bs ’til 3am before passing out on the couch? Let’s hear it in the comments!
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