In the hours preceding sleep, it is advisable to avoid exposure to light and sound sources because they condition our biological clock. The light that comes from the TV, from the display screen of the tablet, from smartphones or from the computer, in particular, has the same effect on the brain as the sun: it inhibits the production of melatonin, the sleep hormone, which favors sleep and carries out the fundamental task of regulating the sleep-wake cycle.
A recent study by the Lighting Research Center has shown that the continuous use of mobile phones or multimedia tablets for just two hours can reduce melatonin by up to 22%. The habit of using these technological devices to browse virtual pages, read e-mails, play games and watch video clips before falling asleep, therefore, can compromise sleep and lead directly to insomnia . Even sudden noises therefore disturb sleep, as they keep alert centers alert and hinder relaxation.
Ideally, exposure should be reduced to bright screens and sound stimuli for at least half an hour before going to bed . The bedroom, then, should be reserved for rest: better not to use it to reply to the e-mail or watch television. To stimulate the mind and promote sleep, it is best to rely on a paper book. Another solution is to rehabilitate the old alarm clock to leave the phone away and off the bedside table.
