Spoken English Assessment

Good morning, I'll be debating the use of devices before going to bed.

The use of devices before going to bed is a common habit for many people, especially in the
modern world. However, this habit can have negative effects on our health, productivity and
well-being. In this presentation, I will argue that we should limit or avoid the use of devices
before going to bed, and suggest some alternatives that can help us sleep better and feel
more refreshed.

First, let me explain why using devices before going to bed is harmful. According to several
studies, the blue light emitted by devices such as smartphones, tablets, laptops and TVs can
suppress the production of melatonin, the hormone that regulates our sleep cycle. This can
cause us to have hindrance falling asleep, or experience poor quality sleep. Moreover, using
devices before going to bed can also stimulate our brain and keep us alert, making it difficult
to relax and unwind. This can lead to stress, anxiety and mood disorders *increases in sleep
latency**, **reduced sleep duration**, **reduced total amount of REM sleep, and **reduced
levels of melatonin**, a hormone that helps induce sleep¹.

- Children who use these devices at night often do not receive enough high-quality sleep and
are more likely to feel tired the next day¹.

- Device screens produce **blue light**, which is the part of the light spectrum most active in
our sleep cycle. Blue light stimulates the part of our brain designed to keep us awake and
suppresses production of melatonin².

- Studies show two or more hours of screen time in the evening can seriously disrupt the
melatonin surge needed to fall sleep².

Second, let me propose some solutions that can help us reduce or eliminate the use of devices
before going to bed. One option is to set a specific time to stop using devices at night, and
stick to it. For example, we can decide to turn off all devices one hour before our bedtime, and
use that time to do other relaxing activities, such as reading a book, listening to music,
meditating or doing some gentle stretches. Another option is to use devices that have a night
mode or a blue light filter, which can reduce the amount of blue light emitted by the screen.
However, this option is not as effective as avoiding devices altogether, as it still exposes us to
some artificial light and stimulation. **Some statistics to illustrate these effects are:**

- A Harvard study found that exposure to blue light at night reduced the duration of sleep by
approximately 16 minutes.

- The same study also found that exposure to blue light at night significantly reduced the
production of melatonin, whereas exposure to red light showed a very similar level of
melatonin production to the normal situation.

- A survey by the Sleep Foundation showed that a majority of Americans use electronic
devices within an hour of going to bed, which can lead to unsatisfactory sleep.

- Another study by Harvard researchers showed that exposure to blue light at night can
increase the risk of diabetes, heart disease, obesity and cancer by disrupting circadian
rhythms.

Do you really want to trade your dreams for a screen?

In conclusion, I have argued that using devices before going to bed is a bad habit that can
harm our health, productivity and well-being. I have also suggested some alternatives that
can help us sleep better and feel more refreshed. I hope that this presentation has convinced
you to reconsider your device usage habits at night, and adopt a more healthy and balanced
lifestyle. No screens, no stress, no sleeplessness. Thank you for your attention.