How Much Sleep Do You Need?
If you’re like many people, you probably don’t get enough sleep. According to the National Sleep Foundation, adults need at least 7 hours of sleep per night. That’s a lot of shut-eye!
However, there are other factors that can affect your ability to sleep well, such as stress and fatigue. So, what can you do if you’re struggling to get enough rest?
One solution is to avoid screens before bed. This includes TVs, computers, and smartphones. All of these devices emit light that can make your eyes more tired.
Touch screens also can be a problem. For example, if you’re trying to type on a smartphone in bed, your fingers might touch the screen accidentally. This can cause you to start typing in the dark and make it even harder to fall asleep.
So, what should you do if you’re tired and have trouble sleeping? Consider taking some time for yourself each evening and avoiding screens before bed. You’ll likely feel better both physically and mentally after getting some quality shut-eye!
Effects of Screen Use on Eye Health
Screen use has become increasingly common in today’s society. This can be seen in both the amount of time people spend on screens and the types of screens they use. Screen use can have a number of negative effects on our eyes and overall health. Here are some of the most common effects:
1. Eye strain. Eye strain is a condition that can result from extended screen use. It is caused by the tension that occurs in the muscles around your eyes when you stare at a screen for an extended period of time. Screen use can also lead to dry eye syndrome, which is a condition in which your eyes become dry and it becomes difficult to see.
2. Glaucoma. Glaucoma is a potentially deadly eye disease that can be caused by increased pressure inside the eye due to long-term exposure to bright light or glare from screens.
3. Cataracts. Cataracts are a type of eye disease that results in the gradual buildup of lens material inside the eye. This can reduce your vision significantly over time if not treated.
4. Eye fatigue and headaches. Eye fatigue and headaches are common symptoms associated with screen use. They are caused by
How Screen Time Affects Sleep
Too much screen time can have a negative effect on your sleep. According to Dr. Pamela Peeke, a professor of psychiatry at the University of Maryland School of Medicine, plenty of research has linked prolonged video game playing, computer use and smartphone usage late into the night with poor sleep quality and increased risk for sleep disorders such as insomnia.
“When you’re using screens late at night, it’s really light exposure that’s keeping your eyes active and giving you that sense of alertness,” Peeke says. “That stimulation actually makes it harder to fall asleep and can lead to problems such as insomnia.”
The American Academy of Sleep Medicine (AASM) warns that using screens in bed not only disrupts your sleep but also encourages bad sleeping habits. The blue light emitted from screens actively stimulates the brain and can keep you awake for hours after you should be asleep.
To avoid this harmful effect, consider limiting screen time before bed to non-screen activities like reading or relaxing music. And if you do need to use screens in bed, make sure they are turned off 30 minutes before bedtime to give your eyes a break.
How to Reduce Your Exposure to Screens Late at Night
If you’re finding it difficult to get enough sleep because of your hectic schedule, try to avoid exposure to screens late at night. Screen time can make your eyes more tired the next day, and can also contribute to chronic sleep deprivation.
Try to stick to devices that don’t require you to look at a screen all the time. For example, use a computer instead of a smartphone if you need to work on something. Or use a TV remote instead of using the screen on your television. This way, you’ll be less likely to strain your eyes.
When you’re trying to get some shut-eye, avoid screens that emit blue light late in the evening. This includes TVs, computer monitors and smartphones with displays that emit a lot of blue light. These devices can actually make it harder for you to fall asleep because they stimulate your brain and nervous system. Stick to low-light screens such as those used on tablets or routers when consulting these devices before bedtime to help ease into slumberland.