SU2020 Assignment 1

The Effect of Technology on Sleep Patterns

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Inadequate sleep quality and quantity initiate a range of disadvantageous health

outcomes. Present day technology has given the world an array of amenities that make life much

easier than ever before however; the portable technological devices have turned out to be an

omnipresent part of lives of young and old alike. A great number of people use their electronic

devices right before going to sleep which can, scientifically proven, negatively impact the quality

and duration of their sleep. The purpose of this paper is to prove that the blue light emitted from

the portable devices disrupts sleep pattern and have adverse effects on health.

The current situation of COVID 19 creates the perfect condition to engage in online

activities. The pandemic has resulted in enhanced usage of technological devices especially for

adolescents. People are exposed to the blue light emission during daytime as they work from

home or take online classes. Moreover; those who are less self-disciplined go to bed with their

mobile devices using social media or binge-watching online streaming services for

entertainment. The result is sleep pattern disturbance leading to other issues. Human cognition

and social function are the affected by sleep disturbance and ensuing signs for an assortment of

diseases. Numerous domains that are impacted negatively by sleep disturbance especially owed

to blue light emission can be categorized as cognitive process, mood regulation, school

performance, memory and general health particularly in children. A number of studies over time

have highlighted the fact that being exposed to blue wavelength light originating from screens of

the tablets, laptops, and smartphones prior to going to sleep has a damaging impact on sleep

quality (Bowler & Bourke, 2018).

Today the blue light is seen as a new form of environmental pollution falling in the

irradiation category and is almost the reverse of being exposed to sunlight which has a diurnal
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rhythm (Blume et al., 2019). Various researchers have revealed that blue light emitted from

computer screens represses melatonin secretion during the evening unsettling the circadian

rhythm (Ayaki et al., 2016). Our brain produces a hormone Melatonin in response to darkness

that helps with the scheduling of our circadian rhythms (24-hour internal clock) and especially

with sleep. Exposure to blue light at night blocks melatonin production disrupting the sleep

cycle.

In order to enjoy good health it is imperative that the sleep and circadian are functioning

to their best. Despite the fact 7–9 h of sleep per night is recommended as important for young

and midlife adults almost 38% awaken unrefreshed and 21% face difficulty falling asleep for a

few nights per week in a survey by Hirshkowitz et al., (2015) whereas 67% young adults of age

group19–29 didn’t get enough sleep to function properly during the day (Hirshkowitz et al.,

2015). However; owing to lens opacity children are more sensitive to light than their adults

counterparts hence more melatonin suppression and unsettled circadian rhythm. Similarly, the

distance between the eyes and the energy of irradiance from the device are inversely proportional

affecting the eyes considerably during the nights as the pupils are more dilated as compared to

the daylight (Levenson et al., 2016).

Another credible explanation for the sleep disturbance is the content of the material

viewed on screens before sleep. A stimulating content will cause alertness at a time when it is

important that the alertness system is shut down (Bowler & Bourke, 2018). Using screens

emitting blue light during this important “relaxing” period means filling one’s minds with

knowledge, information, and thoughts leading to an information overload which the brain must

process before allowing sleep to take over. Scientifically proven these cognitive exercises

information intake and processing are exceptional throughout the day however the same serve
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just like a boost from a coffee or any energy drink leaving the minds jolting and refreshed.

Scientists and doctors alike warn against both types of stimulation from technological devices:

active or passive as both can disrupt sleep significantly. Passive stimulations are comes reading

e-books or listening to music whereas active stimulation happens when the stimulation is

interactive like playing PUBG.

People who use mobile devices emitting blue light should try to self-discipline and get rid

of this bad habit. It is recommended to use protective eyewear to fight ultimate sleep distraction

(Ayaki et al., 2016). The stimulations can be fascinating and are involving and without knowing

one more text becomes a lengthy conversation, one more episode means finishing the season on

Netflix and the game one plays will go on for hours as the thrill of winning one more level lures

the player suppressing melatonin and disturbing the circadian rhythm. If careless the “one more”

tricks the brain into believing that one can easily defy sleep.

Lack of sleep can distress the brain’s capability of functioning accurately generating

chronic fatigue lading to memory loss and a failure to concentrate. These can in turn lead to

accidents while driving, poor school and work performance in addition to more severe health

conditions such as diabetes, depression, and heart disease (Ayaki et al., 2016).

The substantial and increasing 24-hour usage of mobile devices such as the iPad or

smartphones, and especially its impact on sleep duration and sleep quality, has risen worldwide

public health concerns. Disturbance of sleep patterns and the circadian rhythm due to the blue

light of technological devices and screens can impair the mood and cognitive functions

especially in younger people hampering their vigilant attention. It is highly recommended that

self-discipline should be practiced by not taking the mobiles to bed and turning the phone off

right before going to sleep.

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References
1. Ayaki, M., Hattori, A., Maruyama, Y., Nakano, M., Yoshimura, M., & Kitazawa,
M. et al. (2016). Protective effect of blue-light shield eyewear for adults against
light pollution from self-luminous devices used at night. Chronobiology
International, 33(1), 134-139. https://doi.org/10.3109/07420528.2015.1119158
2. Blume, C., Garbazza, C., & Spitschan, M. (2019). Effects of light on human
circadian rhythms, sleep and mood. Somnologie, 23(3), 147-156.
https://doi.org/10.1007/s11818-019-00215-x
3. Bowler, J., & Bourke, P. (2018). Facebook use and sleep quality: Light interacts
with socially induced alertness. British Journal of Psychology, 110(3), 519-529.
https://doi.org/10.1111/bjop.12351
4. Hirshkowitz, M., Whiton, K., Albert, S., Alessi, C., Bruni, O., & DonCarlos, L. et
al. (2015). National Sleep Foundation’s sleep time duration recommendations:
methodology and results summary. Sleep Health, 1(1), 40-43.
https://doi.org/10.1016/j.sleh.2014.12.010
5. Levenson, J., Shensa, A., Sidani, J., Colditz, J., & Primack, B. (2016). The
association between social media use and sleep disturbance among young
adults. Preventive Medicine, 85, 36-41.
https://doi.org/10.1016/j.ypmed.2016.01.001