Many of us are so used to having our smartphones around that we need to check our mails or social media even before going to bed. Some even use their smartphones as alarm clocks. One of the reasons for sleep deprivation is use of electronic gadgets before going to bed.
Mobile Phones and Effect on Melatonin Levels
Hypothalamus is a component of the brain that is responsible for hormone secretion. Our brain sees two wavelength lights. Exposure to blue light from the sun in the morning helps in the increase of the cortisol levels and suppresses the melatonin levels, which in turn helps wake up in the morning.
In the evenings, when the sun sets, it emits red wavelength light that helps to increase the melatonin levels, which induces sleep. Smartphones emit blue light that tricks the brain into thinking that it is daylight. If you really need to work on your smartphone, ensure that you dim the brightness and hold the device 14 inches away from yourself.
Keeping smart phone under your pillow or covered in blankets can cause it to melt or catch fire. The reason could be using duplicate replacement batteries or charges for charging the phone. Secondly smartphones are said to give out electromagnetic radiation that can increase the risk of cancer.
Sleep Deprivation due to FOMO
FOMO is short for Fear of Missing Out. Many of us are so addicted to our work or social media, and then we do not want to miss out on a single email, text or post. The moment something comes up, they need to answer instantly. This can give rise to anxiety, making us restless.
The best turnaround for this is to disable notifications on your phone. You need to understand that emails and posts can wait, but your sleep cannot. A normal adult person needs approximately 7 – 8 hours of sleep. Missing out on this can affect your physical as well as mental health.
If you really cannot fall asleep immediately, try meditating or taking a hot bath. This will make you feel relaxed and help you fall asleep. You can even try reading a novel or a book that is short and predictable. This will not exert your brain into thinking about the climax and help you sleep.
The Right Mattress Matters
Now you might wonder what the connection here is with sleep. If your mattress is old and squeaks then it is time to get a new one. If you wake up feeling tired or suffering from neck, back and joint pains, then your mattress might be the reason behind this. Websites like SleepJunkie.Org will offer information about the different types of mattress available in the market and reviews about them.
One of the most popular choices in mattresses amongst customers is the memory foam mattress. These mattresses come with an open cell construction and can be of three types:
- Traditional
- Plant Based
- Gel
Some of the advantages of using memory foam mattresses include:
- It can help giving
support to your spine and back, thus reducing back pains - It can contour to your
body shape and distribute your body weight - If you suffer from
allergies, this is an ideal choice for you as the materials used as hypo
allergic - It also help to keep
dust mites at bay - It is also motion
transfer resistant
Memory foam mattresses are durable in the long run. The shelf life for these mattresses is 5 – 7 years depending on the brand and quality of materials used. Memory foams also come with temperature control that can help keep your body warm during the winter seasons.
Conclusion
Sleep deprivation is a serious issue. Getting the right amount of sleep can help you feel alert and focused to face the day.