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How is technology causing insomnia?

We often use computers, mobile phones right before bedtime to entertain or even finish unfinished work . This adversely affects sleep: leading to difficulty sleeping, insomnia. So what are the ways to sleep well in the digital age? Buy a good sleeping pillow? What is the new scientific mode of living? Let's find out together with Ru9 in this article.

We often use computers, mobile phones right before bedtime to entertain or even finish unfinished work . This adversely affects sleep: leading to difficulty sleeping, insomnia. So what are the ways to sleep well in the digital age? Buy a good sleeping pillow? What is the new scientific mode of living? Let's find out together with Ru9 in this article.

The convenience that electronic devices bring has made us consider technology an indispensable part of our lives and unintentionally ignore the effects of electronic devices. Its harmful effects on all aspects of life, especially the quality of sleep and with it many other health problems. According to a survey by The National Sleep Foundation (USA), 95% of participants said that they use electronic devices right before going to bed and 85% of them said that it is difficult for them to go to sleep. sleep or sleep not deeply.

Whether we are using technology devices for work or habit, we should consider measures to minimize harm their health and sleep.

In this article, Ru9 will explore with you the reasons why technology has such a terrible effect on sleep quality and a Here are some simple, effective ways to minimize those harmful effects for a good night's sleep.

Melatonin, biological clock and blue light

Melatonin

Imagine, there is an invisible clock that runs on a 24-hour schedule that exists in your body. This clock determines the body's circadian rhythm, telling your body when it needs to sleep and when it needs to wake up. Melatonin works to maintain the circadian rhythm in your body.

Melatonin is also known as the “night” hormone or the “vampire” hormone, not because it is a bad hormone but because it is a compound secreted by the brain at night, signaling us it's time to sleep. And when it is morning, the amount of melatonin secreted will gradually decrease, signaling that the period of rest is over and it is time to bring alertness back to the body. By midday, they begin a new cycle and slowly increase to peak at midnight

According to a study by a German professor Till Roenneberg, biological clocks have closely related to sunlight. To demonstrate, he locked a group of people in a dark room without any light and their biological clocks completely changed, they imagined a longer day, stayed up longer and slept longer. Thus, it can be concluded that light is the factor that inhibits the brain from releasing melatonin, making the body not feel sleepy even though it is actually very tired

Blue light from electronic devices

Blue light doesn't just appear on the screens of electronic devices as we think, it appears everywhere, including from the sun. and this makes it necessary to wear sunglasses because the naked eye does not provide the necessary protection.

Blue light emitted by LED devices such as computers, phones or TVs is even more dangerous because of the intensity of light emitted by devices. This is many times larger than the light emitted by the sun. As mentioned above, blue light is the enemy of melatonin, it prevents the release of melatonin in the brain, keeping us awake even though the body is really tired.< /p>

According to a report by The Sleep Health Foundation, exposure to blue light emitted by phones at night will delay sleep by 1.5 hours. . Not only does it delay bedtime, blue light also makes your sleep incomplete and uncomfortable, and as a result, you will feel sleepy the next day in many situations, including driving. car. (Based on the results of a 2011 study of 1500 people conducted by the US National Sleep Foundation.)

Simple steps to help limit the impact of technology on sleep and health

It can be hard to completely abandon technology even though it's the best solution for a perfect night's sleep. Because technology today has become an indispensable part of everyone's life, especially for those who are busy with work and deadlines, forcing them to spend many hours sitting in front of computer screens and phones. ... Here are some simple ways to help you not have to leave technology completely and still ensure a good night's sleep.

1. Use a pillow made of graphene

We often have the habit of lying in bed and using our phones, so owning a pillow with outstanding features that will help you get away from your phone and fall asleep faster. If you are still struggling to find a suitable pillow, a pillow made of graphene foam is a good choice.

Graphene is a material invented by two Russian physicists Andre Geim and Konstantin Novoselov and won the 2010 Nobel Prize. This is the thinnest yet strongest piece of material known, and has been used to produce pillows that possess features that are completely superior to other materials. ordinary pillow type.

Pillow Niu Ru9 is one one of the products created through the successful application of graphene. One of the outstanding features of graphene is its ability to lift Perfect neck support following natural curves. This will help you limit the annoying pain and still get the job done. In addition, graphene also possesses the most effective heat dissipation function available today, helping the heat in your head to be dissipated as soon as you lie down. Not only that, the Niu pillow also has the ideal height to provide soft support and a sense of relaxation, making it easy to put your phone down and fall asleep.

2. Take advantage of technology applications

Although technology brings the above negative effects, there is no denying its convenience. Understanding the difficulties that technology users often face, the founders have designed applications that help us reduce the negative effects that electronic devices bring. If you have to stay up late sitting in front of a computer or phone screen to finish important work, try the following two applications to automatically adjust the screen brightness

For IOS: F.lux

For Android: Twilight

Both applications have the ability to set the brightness and darkness to match the actual lighting conditions, minimizing the impact of blue light from the screen images to our eyes and brains.

3. If not required, stay away from electronic devices at least 1 hour before bedtime

Your body needs some time to move from consuming to resting state, so in the absence of work Urgent work to be solved, give up the habit of surfing the phone before going to bed for entertainment. In fact, that is not an effective way to relax the brain, but on the contrary, surfing the phone will force your brain to continue to work to receive information. If possible, keep electronic devices out of the bedroom, including TVs, wifi routers, or at least turn off the message alarm to ensure that no one can disturb your rest time. . As explained above, light has a huge impact on sleep, so instead of turning on high-powered LED lights at night, replace them with soft-lit night lights. This will act as a signal to the brain to release melatonin to signal the body that it is time to go to sleep.

4. Establish new healthy habits before bedtime

Take an hour before bedtime to let your brain relax and gradually enter a resting state. Meditation is one of the methods recommended by many experts. In addition, you can also perform the "Shutdown Ritual" - Cal Newport's invention in his Deep Work book with steps such as rereading today's to-do list, making a plan. plan for tomorrow, close all tabs on your computer and phone, say aloud to yourself the phrase “Today is over, it's time to rest”

Hopefully after the article, you have understood more about the effects of technology on sleep quality and don't forget to apply the Ru9 methods Suggestions to get a better night's sleep.