In our hyper-connected world, the majority of us fall asleep scrolling through our cell phones, completely unaware of the consequences it has on our sleep quality and overall health. Yet, research and experts suggest that taking a break from this habit for just 14 days could yield surprising benefits. Two major reasons stand out as to why using cell phones before bed is detrimental to our well-being: the impact of blue light on melatonin production and the invisible yet harmful effects of electromagnetic fields (EMFs). But fear not, as there are practical solutions to mitigate these issues and help you achieve better sleep and improved health.
The information for this article is based on the knowledge of Dr Eric Berg DC, a chiropractor, health coach, and author based in Alexandria, Virginia. He has a YouTube channel with over 11 million subscribers in which he shares videos on various health and wellness topics, including fitness.
What Happens If You Stop Using Your Cell Phone in Bed for 14 Days
The Blue Light Problem: A Suppressor of Melatonin
Blue light, emitted from our cell phones and other digital devices, is one of the most potent disruptors of melatonin, the hormone responsible for regulating our sleep-wake cycles. Within the spectrum of visible light, blue light sits at the higher end, and its exposure, especially before bedtime, can drastically suppress melatonin production. This suppression leads to difficulties in falling asleep, poor sleep quality, and a host of issues that manifest the following day. But why is blue light so impactful? The answer lies in our evolutionary adaptation to natural light cycles: during the day, the sky is predominantly blue, signalling alertness, while the evening brings warmer tones, which allow melatonin to rise, preparing our bodies for rest.
The LED screens of our devices emit a much more intense version of blue light than even the midday sun. Studies show that just 1.5 minutes of exposure to this blue light can begin to reduce melatonin levels significantly, particularly because the light source is closer to our eyes. Although televisions also emit blue light, their impact is less severe due to their distance from our eyes. Interestingly, blue light therapy is used beneficially to treat seasonal affective disorder (SAD) in the winter, highlighting the powerful influence of this light on our circadian rhythms.
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Blue Light Blockers: A Viable Solution?
The question arises: why not just use blue light-blocking glasses and continue using devices? The effectiveness of these blockers varies greatly, as demonstrated by an experiment with several pairs of glasses. Many blue light blockers, including expensive ones, fail to filter out sufficient amounts of blue light. However, affordable options can be found that block blue light effectively, indicating that price does not necessarily correlate with performance.
By using blue light-blocking devices that truly work, you can maintain your nighttime digital habits without severely impacting melatonin levels. Additionally, introducing other melatonin-friendly light sources, such as candles, fireplaces, or even spending time around a campfire, can naturally boost melatonin production, aiding in a better night’s sleep.
Electromagnetic Fields: The Silent Threat
Beyond blue light, another significant concern associated with cell phone usage is exposure to electromagnetic fields (EMFs). EMFs are invisible radiation that can affect cellular communication and potentially increase the risk of cancer by damaging cellular structures. This exposure, particularly at night, can impact sleep quality and lead to symptoms like fatigue and even heart palpitations upon waking. The longer you spend on your device before bed, the more pronounced these effects can become.
To mitigate EMF exposure, devices like the Trifield EMF meter can help measure and identify sources of EMFs in your environment, allowing you to make informed decisions about where and how to use your devices. Simple adjustments, like using speakerphone or keeping devices at a distance, can significantly reduce EMF exposure and its effects on sleep.
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The Impact of Poor Sleep: Beyond Fatigue
Poor sleep doesn’t just leave you feeling groggy; it carries more severe consequences, including increased risks of type 2 diabetes, dementia, and depression. One major reason is elevated cortisol levels, the stress hormone, which can disrupt sleep patterns and overall health. Personally, I’ve struggled with sleep issues for over a decade, experiencing restless nights and waking up at odd hours due to high cortisol levels. This taught me that addressing diet and lifestyle factors is crucial in managing sleep quality.
Research shows that poor sleep correlates with a higher risk of blood sugar problems, with a 48% increased chance of developing type 2 diabetes. The risk of dementia rises by 33%, while the likelihood of depression increases by 30% due to the compounded effects of chronic exhaustion.
Improving Sleep Quality: Practical Tips
There are several practical steps you can take to improve your sleep quality, even if using devices at night is unavoidable:
- Use Effective Blue Light Blockers: Invest in blue light-blocking glasses that have been proven to work, and use them consistently before bed.
- Keep Devices Away from Your Head: Utilize speakerphone or headphones to keep cell phones away from your skull, minimizing melatonin disruption.
- Create a Melatonin-Friendly Environment: Incorporate elements that encourage melatonin production, like dim lighting or candles, into your nighttime routine.
- Monitor EMF Exposure: Consider using an EMF meter to identify and reduce exposure in your living space, particularly around sleeping areas.
- Optimize Your Sleeping Environment: Maintain a cool bedroom temperature, ideally between 60° and 69°F, as a higher core temperature can interfere with sleep onset.
- Manage Lifestyle Factors: Be mindful of alcohol, caffeine, and nicotine intake before bed, and aim for a relaxing pre-sleep routine to reduce stress.
By addressing these factors, you can enhance your sleep quality and overall health. The simple act of avoiding cell phone use before bed for just 14 days can lead to profound improvements in how you feel, think, and function. Prioritizing better sleep through conscious changes and habits is an investment in your well-being, unlocking the potential for a healthier, more energized life.
