Mobile phones and gadgets may be causing sleepless nights

Excessive light exposure at night, commonly due to gadget bingeing, is the number one cause of sleep disturbance

Uninterrupted sleep is essential for good health. (Photo: Getty Images | Klaus Wedveldt)

Ever feel lethargic and bored after a night of web series binge? Or do bright street lights wake you up after a long day at work? is light, experts say. With city streets flooded with lights and gadgets on all night long, people aren’t getting enough sleep.

“Artificial light affects sleep quality and in the long run affects overall health. and president of the Indian Psychiatric Association in Pune, says Dr. Nikhet Kasar. Light is a key regulator of the brain’s biological sleep cycle, he explains. “The brain has the suprachiasmatic nucleus, which regulates most circadian rhythms in the body. It regulates sleep rhythms and sleep-wake cycles. Light regulates this suprachiasmatic nucleus.”

Here are some ways to help you get back to restful sleep.

erase: Light is the main cause of sleep deprivation. “Light exposure reduces the rapid eye movement (REM) phase of the sleep cycle, or slow-wave sleep,” he says. When sleep quality is affected, people tend to wake up feeling lethargic, sluggish, and unwell. “When REM or slow-wave sleep is disrupted, cognitive function slows down, making it difficult to think and remember, and light is a major culprit,” he says.

Sleep well to stay healthy: Lack of sleep can lead to dark circles and bags under your eyes, according to beauty experts. But the benefits of sleep go beyond cosmetic uses. “We have physiological processes going on in our bodies during sleep. It increases from an average of 60 to 70 times per minute.Sleep also affects the autonomic nervous system, which can affect digestion and other bodily functions,” says Dr. Kasar.

Close the gadget: The human brain has a pea-sized gland called the pineal gland that produces melatonin, also known as the “sleep hormone.” The pineal gland receives information about the light-dark cycle from the environment and produces melatonin. The light emitted by your gadget affects the production of melatonin. “Melatonin is the most important hormone for sleep. Its production starts in the evening and peaks at 3am. To avoid that, you should turn it off three to four hours before bedtime,” says Dr. Kasar.

Giving web series a miss: Due to the lockdown and work-from-home arrangements, several people have come to the sleep therapist’s office with complaints. “We’re seeing a huge increase in cases of disturbed sleep and reversed sleep cycles,” he says. Browsing through OTT shows or mindlessly scrolling through your phone for news and social he media updates can reduce your sleep quality.

Identify and treat early: Watch for signs of sleep deprivation and seek professional help. Doctors recommend sleep hygiene programs that include lifestyle modifications, medications, and motivational behavioral changes.

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