Is your smart device keeping you awake during the night?

SMART devices are part of everyday life but do you use yours in bed? Whether it’s your phone, tablet or e-reader, many of us are switching on before we switch off at bedtime, writes Dr Ellie Milby.

Recently there has been a lot of speculation about whether our nocturnal use of smart devic- es is contributing to poor sleep.

Our sleep patterns are governed by circadian rhythms – a daily cycle that responds to the amount of light and darkness in our environment.

This triggers hormonal changes in our brains which mean we naturally feel more sleepy at night and more alert during the day. The problem is that we’re not just exposed to natural light.

Over the past 50 years our exposure to artificial light has dramatically increased, while at the same time the number of people experiencing sleep disturbances has also risen.

Some experts believe that using your smart device in bed could be part of the problem.

Smart devices commonly use light emitting diodes (LEDs) which are typically rich in shortwave or “blue” light.

While blue light is fine during the day, at nighttime it has the potential to block the production of the sleep hormone melatonin while also making us feel more alert.

However, there are other researchers who argue that the blue light emitted from smart devices isn’t strong enough to have a significant impact on our sleep patterns.

While the effects of different devices are still being established, it’s probably still a good idea to limit the amount of blue light you’re exposed to in the evenings as part of a healthy sleep hygiene routine.

Opt for warm light bulbs in the bedroom that emit lower levels of blue light.

You might also want to consider downloading an app such as f.lux or Twilight which filter the light from your device depending on the time of day.

I personally prefer to avoid using anything with a screen before bedtime.

Aside from the potential light issue, smart devices can be a big distraction that can get in the way of your ability to relax and drift off.

Dr Ellie Milby is a counselling psychologist