One of the oldest habits has always been reading before bed. Whether it is a novel, a magazine or a collection of poems, lovers of reading have taken advantage of those last minutes of the day to relax and enjoy a book. And while some help them fall asleep and the book even falls out of their hands, others more passionate find it difficult to detach from the pages and may be surprised by the dawn reading. But for a while now, that habit has changed a bit. With the arrival of laptops, smartphones, tablets and ereaders, we now have at our fingertips, and wherever we are, entire e-book libraries, and also magazines and newspapers from around the world. And automatically many readers have adapted their habit to take a reading… electronic.
However, even though the texts and the enjoyment are the same, the effects that reading on one of those illuminated screen devices causes in our body are not the same. A study published in the journal PNAS (Records of the National Academy of Sciences of the United States) concluded that reading before sleep from screens that emit light negatively affects sleep, the circadian cycle and even lucidity and alertness. the next morning. A survey of 1,508 Americans revealed that 90% of the people in this country use an electronic device in the period of one hour before sleeping, at least several times a week. So many of us would want to consider the key results of the PNAS study. Or where are you reading this note?
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People who read from electronic screens before bedtime:
They produce 55% less melatonin, a hormone directly related to the circadian rhythm and known as the sleep hormone. This hormone is also known to prevent the growth of cancer cells.
- After turning off the lights and electronics, it takes them 10 more minutes to fall asleep.
- When they fall asleep, they have less rapid eye movement (MOR) sleep at night.
- The next morning they feel sleepier and take longer to wake up.
- At bedtime the following night, their cycles are delayed by more than 90 minutes; that is, they feel tired later on having been exposed to the light of the screen the night before.
Experts agree that the ideal would be not to use a light-emitting screen hours before bedtime, but if you have no choice but to read on a tablet, phone or computer before going to bed, you can use a filter that block blue light. Have we already told you that reading books printed on paper does not have these effects on our body? Choose the right time to use the screens to protect your health and sleep better.