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Sleep: How is Technology Impacting our Nightly Zzz's?

You're in bed, the lights are out, and you feel your body telling you it is time to hit the hay. But what do you do instead? You grab your phone and start scrolling through Instagram and Twitter. The truth is, your nightly phone time is probably reducing your quality of sleep and affecting your wellness. 

Smartphone addiction shows a positive correlation with sleep disturbance and sleep quality

 the facts about sleep and technology

Using technology before bed keeps your brain alert and doesn't let you unwind

Blue light from technology suppresses melatonin creation, the hormone that helps you fall asleep

So your phone is stopping you from sleeping and a lack of sleep may impact your... 

Based on Boumosleh, J. M., & Jaalouk, D. (2017). Depression, anxiety, and smartphone addiction in university students: A cross sectional study.

STRESS 

Eating habits

Anxiety

ENERGY DURING DAY

Alcohol consumption

SOCIAL

INTERACTIONS

PHYSICAL

HEALTH

JOB

PERFORMANCE

What is the Health Impact of Technology on College Students and their Sleep?

According to The Wall Street Journal...

"Users who were suffering from those disorders may be more susceptible to what some call “smartphone addiction.” 

"Young people who were “addicted” to cellphones showed an imbalance in brain chemicals correlated with more severe insomnia and impulsiveness."

According to a 2017 study of 688 Lebanese undergraduate college students, smart-phone related compulsive disorder was related to feeling tired during the day, decreased sleep quality, and sleeping less than 4 hours a night more than once. The study also predicts that students who already have anxiety or depression are more likely to become addicted to their devices.

 

The typical recommended hours of sleep for college aged students is 7 or more, and when students stop sleeping, mental and physical health problems begin. 

The higher students ranked that they had excessive phone use, the higher they ranked in sleeping less than 4 hours more than once. 

When we are not putting funds into the bank and spend excessively, we are at risk of accumulating debt.

The same thing happens with sleep.

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According to a professor in Stanford's University Center for Excellence for the Diagnosis and Treatment of Sleep Disorders, "All lost sleep accumulates progressively as a larger and larger sleep indebtedness. Furthermore, your sleep debt does not go away or spontaneously decrease. The only way to reduce your individual sleep debt is by obtaining extra sleep over and above your daily requirement.

According to a professor in Stanford's University Center for Excellence for the Diagnosis and Treatment of Sleep Disorders, "All lost sleep accumulates progressively as a larger and larger sleep indebtedness. Furthermore, your sleep debt does not go away or spontaneously decrease. The only way to reduce your individual sleep debt is by obtaining extra sleep over and above your daily requirement.

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Accumulating sleep debt has dangerous effects on an individual's mental and physical health and how they feel throughout the day. In addition to sleeping less, the prior study of Lebanese undergraduate college students found that the higher students identified with excessive smartphone usage, the higher they identified with thinking of their smartphone as soon as they woke up.  

The study also found that out of 688 students, 34.05% said they "somewhat agreed" they were tired throughout the day because of late night phone use and 33.14% "strongly agreed" to the statement.

Accumulating sleep debt has dangerous effects on an individual's mental and physical health and how they feel throughout the day. In addition to sleeping less, the prior study of Lebanese undergraduate college students found that the higher students identified with excessive smartphone usage, the higher they identified with thinking of their smartphone as soon as they woke up.  

The study also found that out of 688 students, 34.05% said they "somewhat agreed" they were tired throughout the day because of late night phone use and 33.14% "strongly agreed" to the statement.

So where do we go from here?

  • Reduce stigma in college students where it is praised to be overworked and busy 24/7

  • Prioritize a sleep routine 

  • Take sleep debt seriously and understand its health risks

  • Understand that a lack of sleep impacts all areas of life, from school to work to friends and family

  • Establish a phone-free sleeping environment with no blue light

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