Sleeping in the Digital Age

SLEEPING IN THE DIGITAL AGE If you've been feeling especially drowsy, the culprit may be right in the palm of your hand. After spending the day looking at phones, tablets, and computer screens, it can be difficult to power down for a good night's sleep. Let's take a look at how you can sleep soundly in the digital age. The Circadian Rhythm: Your Body's Clock Your body is regulated by an internal clock that makes you feel energized or sluggish during different parts of the day. This clock is called the circadian rhythm. The circadium rhythm af fects body functions, hormone release and sleep/wake times. The "2:30 feeling"? That's caused by an afternoon "dip" between 1:00-3:00 PM. Your body naturally prepares for sleep as it gets later in the day Deepest sleep usually occurs between Sleep Urge 2:00-4:00 AM these dips more severe. Sleep Need Sleep denrivation makes t ASLEEP AWAKE 6AM 9AM 12PM ЗРМ 6PM 9PM 12AM ЗАМ 6AM Winding the Clock A group of cells in the brain, the Suprachiasmatic Nucleus (SCN), controls your internal clock. Despite the complicated name, the SCN actually responds to very simple cues-light and darkness. Morning light tells your body that it's time to wake up. Your body's temperature rises and releases hormones that As the sun sets and it gets dark, your body knows it's time to release melatonin, which makes you feel tired as bedtime energize you. Trouble With Technology: Mixed Messages Research has shown that the SNS is particularly sensitive to short wavelength light-the type emitted from electronic devices and LED This light confuses your body's internal clock by delaying the release of melatonin. Instead of winding down for sleep, your brain is getting the signal that you should be awake and alert. This makes it difficult to fall asleep and sleep soundly through the night. The Digital Generation Generation Y/Millennials (age 13-32) have the most difficulty unplugging at the end of the day, and this digital dependence is affecting sleeping patterns. 95% 85% of Americans use their computer, tablet, cell phone, or TV within an hour of going to bed. of teens report not getting enough sleep (8.5 hours) on weeknights 89% 80% of adults have at least one electronic device in their bedroom of Millennials sleep with a cell phone next to their bed More than 70 million Americans are affected by sleep disorders – a number that has grown with increased sales of smartphones and tablets. U.S. clinics that treat sleep deprivation disorders have seen revenues rise by 12% every year since 2008 200 SMARTPHONES SOLD =50 Million Phones Sold 150 2008 151 Million 100 2013 723 Million 50 The Effects of Sleep Deprivation A lack of sleep can't be cured with an extra cup of coffee. Sleep deprivation has been linked to health issues including: 1500 FATALITIES 40,000 in INJURIES Y B0% Weak immune system, diabetes, and heart disease 1500 fatalities and 40,000 injuries are caused annually by fatigued driving People who average less than six hours of sleep are 30% more likely to become obese Depression: Sufferers of insomnia are 5x more likely to develop depression Tips for Powering Down How can you escape all the digital noise and reclaim the sleep that is rightfully yours? BED:TIME 01 02. 03. 04. 05. Unplug 30-60 minutes before bed: Get the sleep-inducing melatonin flowing by turning off electronics and avoiding screens Establish a Routine: A normal bedtime routine will cue your body that it's time to power down for sleep. Paper books > e-Books: Tablets emit Make your bedroom a technology-free zone: Create a sanctuary free of electronic dings, rings, buzzes, and Tweets sleep-disrupting light, so go old-school if you read before bed Take a nighttime break from email: Checking work emails can raise adrenaline and stress levels Try f.lux software: Automatically adjusts electronic light displays based on the time of day Sources: http://www.cdc.gov/features/dssleep/ http://sleepfoundation.org/sleep-toics/sleep-drive-and-your-body-clock/page/0%2C1/ http://sleepfoundation.org/sleep-polls-data/sleep-in-america-poll/2011-technology-and-sleep http://sleepfoundation.org/sites/default/files/2014-NSF-Sleep-in-America-poll-summary-of-findings--FINAL-Updated-3-26-14-pdf http://ct.counseling.org/2014/05/tossing-and-turning-in-the-digital-age/ http://www.uschamberfoundation.org/millennial-generation-research-review http://www.nhlbi.nih.gov/health/health-topics/topics/sdd/whatmakes http://www.nigms.nih.gov/Education/Pages/Factsheet_CircadianRhythms.aspx BOLL & BRANCH" TM http://www.newsmaxhealth.com/Health-News/insomnia-smartphone-harvard-sleep/2014/01/07/id/545742/ http://www.webmd.com/sleep-disorders/excessive-sleepiness-10/10-results-sleep-loss?page=3 Percentage of 2007 Revenue