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Definition: When does exposure to electronic screens affect sleep?

Exposure to electronic screens refers to the amount of time spent using devices such as smartphones, tablets, computers, and televisions. The impact of screen time on sleep can vary depending on several factors.

Effects of Screen Time on Sleep

Research suggests that exposure to electronic screens, particularly before bedtime, can have negative effects on sleep. The blue light emitted by screens can suppress the production of melatonin, a hormone that regulates sleep-wake cycles. This can lead to difficulty falling asleep and disrupted sleep patterns.

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Timing of Screen Exposure

The timing of screen exposure plays a crucial role in its impact on sleep. Exposure to screens in the evening, especially within an hour or two before bedtime, can interfere with the body’s natural sleep-wake cycle. It is recommended to limit screen time in the evening to promote better sleep quality.

Screen Content and Sleep

The content viewed on electronic screens can also affect sleep. Engaging in stimulating or emotionally arousing activities, such as playing video games or watching intense movies, can make it harder to relax and fall asleep. It is advisable to avoid engaging in such activities close to bedtime.

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Individual Differences

It is important to note that the effects of screen time on sleep can vary among individuals. Some people may be more sensitive to the effects of screens on sleep, while others may be less affected. Factors such as age, pre-existing sleep disorders, and individual sleep patterns can influence the impact of screen time on sleep.

Recommendations for Healthy Screen Use

To promote healthy sleep habits, it is recommended to establish a screen-free period before bedtime. This can involve avoiding screen use for at least an hour before sleep. Additionally, using features like night mode or blue light filters on devices can help reduce the impact of screens on sleep. Creating a relaxing bedtime routine that does not involve screen time can also contribute to better sleep.

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