The technological insomnia is conquering more and more nocturnal grounds in a world inhabited by screens. The technology and that blue light so characteristic of these devices completely alter our waking cycles and our biological clock. Far from being something punctual, we are facing a new disorder of great impact that begins to be very common in children and adolescents.

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Most of us do it. We go to bed and it is almost inevitable not to take a last look at the mobile. We read the messages and one of these leads us to a link, to a video. Soon after, from that video we went to our social network and the social network to an article, later to another video. Thus, and almost without us noticing, an hour may have passed, maybe more.

Mobile devices, as well as computers and televisions, are a way to entertain us before going to sleep. We think that in this way we relax much more, but in reality, the impact that these screens have on our brain is enormous.

Associating insomnia with this common behavior can be somewhat complicated. Can my nightly rest really make it difficult for me to stay with the phone or the computer for a moment? The answer is simple: yes. A habit repeated day after day becomes a habit. When that habit is also based on applying artificial light sources to our eyes, the one who really suffers is our brain.

According to a study published in LiveScience, this type of light stimuli completely alter our circadian rhythms. Moreover, it has been proven that we currently sleep 2 hours less than 40 years ago. Likewise, the population that is most suffering these changes are children and adolescents. All this translates not only into the increasingly early onset of chronic insomnia, but also we can also see its effects at the behavioral, motivational and school performance levels. 

    

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What is technological insomnia?

Before the human being made the leap to the world of technology, our bodies were synchronized with sunrise and sunset. It was those centuries where we lit our surroundings with candles, chandeliers, fireplaces, oil lamps or gas lamps ... Beyond the romanticism of that time, there was something that our brain undoubtedly greatly appreciated.

Living according to the cycles of light and darkness pleased him. Thus, when our retinas detected that it was already falling at night, the pineal gland was stimulated normally to produce melatonin. This hormone also remained much more in our bloodstream, which allowed us to sleep much better and for longer hours.

Now, after a few years, our cities suddenly became incredibly bright. The night is another dawn of neon lights, led lamps, buildings lit like torches and streets that refuse to sleep. Our homes also show the same luminous vitality until late in the morning. The universe of the screens of our mobile devices are now our lamps and our "magic" channels to be always connected, informed ... and over-activated.

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Effects of the screens on our brain

• These artificial luminous stimuli of the mobiles, computers, applied to our eyes impact directly on the pineal gland. And what is the result? The production of melatonin is interrupted.
• It has been shown that blue light inhibits the release of melatonin. Our brain is unable to detect that "night has come".
• Something as common as being in the room with the light off and placing in front of us the screen of a mobile phone, a computer or tablet generates serious changes at the brain level. We over-activate many of its structures and enter into an "alert" state.
• On average, once we close the devices, it will take between an hour or two to fall asleep.
• That delay, added to the time we close the phone or computer, deprives us of those 7-8 hours that our body and brain needs to be able to function normally the next day.
• On the other hand, it is being seen that technological insomnia is more common among adolescents between 14 and 16 years old. In addition to chronic insomnia, evidence of tiredness, concentration problems, poor school performance, headaches, bad mood ...

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How to treat technological insomnia

The specialists in sleep hygiene are clear: technological insomnia will grow considerably in the coming decades. Children, for example, have an increasingly early access to these devices and it is very common to be taken to bed without family supervision.

To say now that the solution is to take away the tablets, mobiles and computers would undoubtedly be short. We need awareness, better habits and other resources. For example, something that is being increasingly worked on from the technology industry is to reduce the impact that blue light has on our eyes and brain. Therefore, it would be a question of reaching a consensus in which to combine health habits with a technical change in the devices themselves.

Let's see, however, how we can reduce the impact of technological insomnia in our day-to-day lives.

• Dim the light on the screens as night approaches. Both computers and mobile phones now have the option "night light" where the impact of blue light is reduced.
• We can acquire blue light filter glasses. Thanks to them, we will reduce the spectrum of this light to help the pineal gland begin to produce melatonin.
• By nightfall, we should use more dim lights and lamps. Led bulbs, although more efficient, have a stimulating impact on our brain arriving at night.

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To conclude, point out something no less important. Recall the importance of sleep hygiene, both in children and adults. The ideal would be to leave aside all types of technology two hours before bedtime. Sometimes a good book, a cup of hot milk with honey, a good conversation are Morpheus' favorite resources. Those with whom to gain in well-being and in a deep sleep.

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