Blue Light Sleep Effect: In today’s life, mobile, laptop and TV have become a part of our day and night. It has now become a common habit to look at the phone as soon as you wake up in the morning and keep scrolling on the screen till just before sleeping at night. Many people say that they are very tired, but sleep disappears as soon as they go to bed. Actually, the biggest reason behind this is the blue light emanating from the screen. This light gives daytime signals to the brain, which makes the body feel that it is time to stay awake. The result is that the sleep-inducing hormone melatonin begins to be produced less and the sleep rhythm gets disturbed.

This is the reason why people who use their phones till late night take time to fall asleep, have frequent sleep interruptions and remain tired after waking up in the morning. The good thing is that this problem can be cured to a great extent by adopting some easy habits.

How blue light from screens disrupts sleep
When we look at a mobile or laptop, the blue light emanating from its screen reaches the brain directly through the eyes. The brain interprets it as daylight and the body’s biological clock gets disturbed. Due to this, the production of melatonin hormone slows down. This hormone prepares the body for sleep.
Due to this effect these problems often appear:
-Taking longer time to sleep
-waking repeatedly at night
-Morning heaviness and fatigue
-Irritability or lack of concentration throughout the day

Long-term harm caused by excessive screen time
The habit of watching screens for long hours every night affects not only sleep but also your overall health. Gradually the body’s natural day-night rhythm starts getting disturbed. This can lead to many problems:
-weakening of immunity
-weight gain
-Risk of heart related problems
-Effect on memory and attention
-Mental fatigue and stress

Health experts also believe that staying away from screens before sleeping is the most effective step for deep sleep.

Adopt these relaxing habits 1 hour before sleeping

1. Have a set time to turn off the screen
Switch off mobile, TV and laptop at least one hour before sleeping every day. Make this a daily routine, so that the brain gets a signal that now is the time to rest.

2. Create a dimly lit environment
Use soft yellow light instead of bright white light. This gives the body a signal of night and it is easier for sleep hormones to be produced.

3. Read a book or magazine
Light reading before sleeping calms the mind. It removes the mind from the screen and brings it into a state of relaxation.

4. Slow music or meditation
Activities like soft music, mantra or meditation reduce stress. By concentrating on breathing, the heartbeat slows down and the body relaxes.

5. Light stretching or relaxation exercises
Light stretching of the neck, shoulders and back reduces stiffness throughout the day. This gives a signal of relaxation to the body and sleep becomes easier.

6. Keep a fixed time for sleeping and waking up
Sleep and wake up at approximately the same time every day. Due to this, the sleep rhythm of the body remains stable and sleep starts coming automatically.

7. Avoid caffeine and heavy meals at night
Consuming tea, coffee or spicy food at night affects sleep. Take light food at least 2-3 hours before sleeping.

Small but effective changes for better sleep
Sleep is not a switch that can be turned on at the press of a button. This is a natural process of the body, which is strengthened by the right environment and habits. Distance from screens at night, calm environment and regular routine – these three things are the strongest foundation to improve sleep.

(Disclaimer: The information and information given in this article is based on general assumptions. Hindi news18 does not confirm these. Contact the concerned expert before implementing them.)