Every night, countless Americans miss out on several hours of sleep due to sleep apnea—and what’s worse is that many, many more cases of the condition remain completely undiagnosed! But it’s not always easy to pinpoint the cause of the condition; while obstruction of the airway is the most notable reason, did you know that even cell phone usage before bed can have a detrimental effect on one’s sleep? Here’s more from your trusted sleep specialist about how cell phones have the potential to worsen the quality of your sleep, along with some tips for reducing their overall impact and reclaiming high-quality rest each night.
How Does Using a Cell Phone Before Bed Affect My Sleep?
Research shows that using a cell phone right before bed can greatly interfere with your ability to fall asleep, stay asleep, or wake up feeling well-rested. The main reason for this has to do with blue light, or the light that’s emitted from the screens of digital devices like smartphones, tablets, computers, and televisions. It’s also emitted from the sun; as you’re naturally exposed to blue light throughout the day, your ability to produce the sleep hormone melatonin is disrupted. While this is helpful during the daytime, it has the opposite effect at night since it makes sleeping more difficult—and if you have sleep apnea, things are only made worse!
How Can I Reduce the Impact of Blue Light?
Luckily, there are many things you can do to reduce the impact that blue light has on your sleep schedule—but it’s going to take a firm commitment from you. One of the best practices you can adopt is turning off or silencing all of your devices, including your phone, at least one hour before bed. You might also switch to low lighting in your house, since bright lights tend to trick the brain into thinking it’s daytime (which can inhibit melatonin production). Some other helpful tips include:
- Reading before bedtime is an excellent way to calm the brain; opt for a physical book, rather than something on a digital screen.
- Listening to music is another great way to relax come bedtime; similarly, nature sounds, or white noise can be used.
- Meditating or practicing yoga can also help you unwind after a long day.
- Wearing orange-tinted glasses can cancel out blue light on those evenings when you can’t avoid screen time.
How Is Sleep Apnea Treated?
Of course, it goes without saying that if you’re struggling to sleep due to sleep apnea, reducing your amount of blue light exposure will only do so much; you’ll also want to seek sleep apnea treatment! Upon receiving a diagnosis from a sleep specialist, you can seek out proven solutions like oral appliance therapy or CPAP machines. Receiving sleep apnea therapy can make a huge difference in the quality of your rest and in turn, your life—but you shouldn’t downplay the impact that the light from your phone can have!
About the Practice
The team at Star Sleep & Wellness of Dallas has proudly served patients in the Dallas-Fort Worth metroplex for several years, and they look forward to assisting you and your family with achieving a great night’s sleep once more! If you have any questions about the article or you’d like to schedule a visit for you or someone you know, feel free to contact the practice online or by telephone for additional information or assistance: (844) 409-4657.