Man disturbs his sleep health by increasing mobile screen time. Improve sleep quality with recovery from digital overload.

Sleep and Screens: How Melatonin Spray Supports Recovery from Digital Overload

January 9, 2024

In today's hyper-connected world, screens have become an integral part of our daily lives. Whether it's smartphones, tablets, computers, or televisions, we are constantly exposed to screens. While this technological advancement has undoubtedly brought convenience and entertainment, it has also raised concerns about its impact on our sleep.

In this comprehensive blog, we will delve into the relationship between sleep and screen time effects, exploring the effects of excessive screen exposure on sleep quality and duration. We will also discuss the role of melatonin in improving sleep and how melatonin spray can be a game-changing solution for those struggling with digital overload. [1]

Sleep and Screen Time - A Brief Overview

Before we dive into the intricacies of screen time's effects on sleep, let's establish the importance of sleep itself.

Sleep is a fundamental physiological process that plays a vital role in our overall health and well-being. It is during sleep that our bodies repair, regenerate, and consolidate memories. A good night's sleep is crucial for maintaining optimal cognitive function, emotional well-being, and physical health. [2]

On the other hand, screen time refers to the hours spent in front of digital devices, including smartphones, tablets, computers, and TVs. The pervasive use of screens has led to a profound change in our daily routines and lifestyles.

Screen time - Momentary Relaxation or Long-term Sleep Deprivation?

Many people turn to screens for relaxation and entertainment, especially in the evening. After a long day, it's tempting to unwind by scrolling through social media, binge-watching a TV series, or reading e-books. However, this seemingly harmless activity may have more profound consequences on our sleep than we realise.

The blue light emitted by screens, particularly LED and LCD screens, can interfere with our circadian rhythm – the internal clock that regulates sleep-wake cycles. Exposure to blue light, especially in the evening, can suppress the production of melatonin, a hormone that plays a crucial role in sleep regulation. This disruption can lead to difficulty falling asleep and reduced sleep quality. [3]

5 Key Screen Time Effects on Sleep [3]

1. Reduced Melatonin Production:

As mentioned earlier, excessive screen time, especially in the evening, can suppress melatonin production, making it difficult to fall asleep.

2. Delayed Sleep Onset:

The engaging content on screens can keep us up later than intended, delaying the onset of sleep and reducing total sleep duration.

3. Interrupted Sleep:

Notifications, incoming messages, and the urge to check screens during the night can interrupt our sleep patterns, leading to sleep fragmentation and sleep disturbances.

4. Increased Alertness:

Screens stimulate our brain, increasing alertness and making it harder to wind down before bedtime.

5. Sleep Disorders:

Prolonged exposure to screens, especially among adolescents, has been associated with an increased risk of developing sleep disorders such as insomnia and sleep apnea.

Overcoming Sleep Duration and Quality Concerns - Best Practices

Sleep is not a luxury; it's a fundamental biological necessity that impacts nearly every aspect of our lives. Yet, in our modern, fast-paced world, many of us struggle with sleep duration and quality concerns. From hectic work schedules to the allure of screens, there are numerous factors that can disrupt our sleep.

We will explore some best practices to help you overcome these concerns and achieve restorative, high-quality sleep.

1. Establish a Consistent Sleep Schedule

One of the most effective ways to improve sleep duration and quality is to maintain a consistent sleep schedule. Your body operates on a circadian rhythm, an internal clock that regulates when you feel awake and when you feel sleepy. [4] Going to bed and waking up at the same time each day helps synchronise this rhythm.

When you consistently follow a sleep schedule, your body becomes more efficient at falling asleep and staying asleep. Over time, this can lead to better sleep quality and longer duration. Aim for at least 7-9 hours of sleep per night, as recommended by experts, to ensure you're getting the rest your body needs. [5]

2. Limit Evening Screen Time

The pervasive use of screens in our daily lives has introduced a new challenge to sleep quality. The blue light emitted by smartphones, tablets, computers, and televisions can disrupt our circadian rhythm, making it difficult to fall asleep. To overcome this, reduce screen exposure at least one hour before bedtime. [6]

Consider using "night mode" or blue light filter settings on your devices to minimise the impact of screen time on your sleep. These settings reduce the amount of blue light emitted, making it easier for your body to produce melatonin, a hormone that promotes sleep.

3. Create a Relaxing Bedtime Routine

Engaging in calming activities before bed can signal to your body that it's time to wind down. Establishing a relaxing bedtime routine can be a powerful tool for improving sleep quality. [7]

Some activities to consider include:

Reading a physical book (not an e-book on a screen).
Take a warm bath or shower.
Practising relaxation techniques, such as deep breathing or meditation.
Listening to soothing music or white noise.

By consistently incorporating these activities into your evening routine, you can prepare your body and mind for a restful night's sleep.

4. Optimise Your Sleep Environment

Your sleep environment plays a significant role in sleep quality.

To create an ideal sleep environment:

Maintain a comfortable room temperature. Most people sleep best in a slightly cool room, typically between 60-67°F (15-20°C). [8]
Block out the light with blackout curtains or an eye mask.
Minimise noise with earplugs or a white noise machine, especially if you live in a noisy environment.
Invest in a comfortable mattress and pillows that provide adequate support for your body.

By optimising your sleep environment, you can reduce disruptions and create a conducive space for quality sleep.

5. Be Mindful of Your Diet and Hydration

What you eat and drink can also impact your sleep. Avoid consuming caffeine and nicotine close to bedtime, as they are stimulants that can interfere with your ability to fall asleep. [9] Additionally, limit large meals and alcohol in the hours leading up to bedtime, as they can disrupt your sleep patterns.

Stay hydrated throughout the day, but try to reduce your fluid intake in the evening to minimise night-time awakenings to use the restroom.

Overcoming sleep duration and quality concerns requires a holistic approach that encompasses both lifestyle and environmental factors.

By establishing a consistent sleep schedule, limiting screen time, creating a relaxing bedtime routine, optimising your sleep environment, and being mindful of your diet and hydration, you can make significant strides toward improving your sleep. Remember that achieving high-quality sleep is an essential component of maintaining overall health and well-being, and it's worth the effort to prioritise and safeguard your nightly rest.

Melatonin for Sleep - Can It Be the Game-changing Solution?

Melatonin is a hormone produced naturally by the pineal gland in response to darkness. It helps regulate the sleep-wake cycle and plays a critical role in promoting sleep. However, as we've seen, the use of screens can interfere with melatonin production. This is where melatonin supplementation comes into play.

Melatonin supplements are available in various forms, including pills, capsules, and sprays. They can help individuals overcome sleep disturbances and improve sleep quality. While melatonin supplements are widely recognised as an effective way to address sleep issues, it's crucial to use them responsibly and consult a healthcare professional if you have any underlying medical conditions.

Improve Sleep Quality While Still Enjoying Moderate Screen time with Melatonin Spray

Melatonin spray is an innovative solution that offers several advantages over traditional melatonin supplements.

Here's how it can support recovery from digital overload:

1. Rapid Absorption:

Melatonin spray is designed for sublingual administration, which allows for faster absorption through the mucous membranes under the tongue. [10] This means it can help you fall asleep more quickly, even if you've had some screen time in the evening.

2. Precise Dosage:

Melatonin sprays often come with a metered spray, allowing you to control the dosage more accurately. This is particularly important because melatonin requirements vary from person to person.

3. Convenience:

Melatonin spray is convenient to use and easy to carry, making it a practical option for those who travel frequently or have busy lifestyles.

4. Reduced Risk of Overdose:

With the metered spray, there's a reduced risk of accidentally taking too much melatonin, which can lead to grogginess the next day. [11]

Conclusion

While the digital age has brought many benefits, it has also presented challenges to our sleep patterns and overall health. The excessive use of screens, especially in the evening, can disrupt our sleep-wake cycle and lead to sleep disturbances. Melatonin supplements, particularly in the form of melatonin spray, can be a game-changing solution for individuals struggling with the effects of digital overload on their sleep.

We at Healthyr-U emphasise the importance of maintaining a healthy sleep routine and leveraging scientifically validated Melatonin Spray solutions to optimise sleep quality. Melatonin, when used appropriately and in consultation with a healthcare provider, can be a valuable tool in the quest for better sleep, allowing us to enjoy the benefits of technology without compromising our restorative rest.

References:

1. Tordjman S, Chokron S, Delorme R, Charrier A, Bellissant E, Jaafari N, Fougerou C. Melatonin: Pharmacology, Functions and Therapeutic Benefits. Curr Neuropharmacol. 2017 Apr;15(3):434-443. doi: 10.2174/1570159X14666161228122115. PMID: 28503116.

2. HOW SLEEP WORKS. Why Is Sleep Important? [Last updated on March 24, 2022] https://www.nhlbi.nih.gov/health/sleep

3. Tähkämö L, Partonen T, Pesonen AK. Systematic review of light exposure impact on human circadian rhythm. Chronobiol Int. 2019 Feb;36(2):151-170.

4. Circadian Rhythms. [last updated on 8/15/2023] https://www.nigms.nih.gov/education/fact-sheets/Pages/circadian-rhythms.aspx

5. Watson NF, Badr MS, Belenky G, Bliwise DL, Buxton OM, Buysse D, Dinges DF, Gangwisch J, Grandner MA, Kushida C, Malhotra RK, Martin JL, Patel SR, Quan SF, Tasali E. Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep. 2015 Jun 1;38(6):843-4. doi: 10.5665/sleep.4716. PMID: 26039963; PMCID: PMC4434546.

6. Hale L, Kirschen GW, LeBourgeois MK, Gradisar M, Garrison MM, Montgomery-Downs H, Kirschen H, McHale SM, Chang AM, Buxton OM. Youth Screen Media Habits and Sleep: Sleep-Friendly Screen Behavior Recommendations for Clinicians, Educators, and Parents. Child Adolesc Psychiatr Clin N Am. 2018 Apr;27(2):229-245. doi: 10.1016/j.chc.2017.11.014. PMID: 29502749; PMCID: PMC5839336.

7. Tips for Better Sleep. [Last Reviewed: September 13, 2022] https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html

8. Okamoto-Mizuno K, Mizuno K. Effects of thermal environment on sleep and circadian rhythm. J Physiol Anthropol. 2012 May 31;31(1):14. doi: 10.1186/1880-6805-31-14. PMID: 22738673; PMCID: PMC3427038.

9. O'Callaghan F, Muurlink O, Reid N. Effects of caffeine on sleep quality and daytime functioning. Risk Manag Healthc Policy. 2018 Dec 7;11:263-271. doi: 10.2147/RMHP.S156404. PMID: 30573997; PMCID: PMC6292246.

10. Ait Abdellah S, Raverot V, Gal C, Guinobert I, Bardot V, Blondeau C, Claustrat B. Bioavailability of Melatonin after Administration of an Oral Prolonged-Release Tablet and an Immediate-Release Sublingual Spray in Healthy Male Volunteers. Drugs R D. 2023 Sep;23(3):257-265. doi: 10.1007/s40268-023-00431-9. Epub 2023 Jul 12. PMID: 37438493; PMCID: PMC10439092.

11. Side effects of melatonin. [Page last reviewed: 13 February 2023] https://www.nhs.uk/medicines/melatonin/side-effects-of-melatonin/

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