Electronic devices spit blue light. Since…………..blue light is something that in nature, is a morning thing, you’re more likely to have trouble falling asleep.

You’re a modern reader – you LOVE to get into bed with a good book e-reader loaded to the hilt with your favourite books.

As you lie under the covers, you’re slaying dragons, discovering new ways of doing things…….

When you’re done.

You turn off your device………………….. and you’re off to dream land. EVENTUALLY.

Your e-reader is thwarting your passage to the other side.

More so, than reading an old fashioned paper book. This is what a group of researchers from Brigham Women’s Hospital discovered.

Reading in bed

Twelve young healthy adults were assigned reading homework.

For two weeks, they checked into a private room in the hospital to diligently tackle their reading assignment in the four hours, before bed.

There were 10 reading sessions, initially at a desk, then closer to bed-time, IN BED.   The reading assignment changed……….

• One week they read an e-reader in dim light
• One week they read an old fashioned book in dim light

And it was always pleasure. No “study”material was included on the reading list.

Bedtime was fixed – the lights went off at 10 pm and came on at 6 am – so everyone got the prescribed 8 hours sleep, once they finished their reading.

How well they slept was monitored…..

Lights out….

Did not mean – brain out.

The team found sleep latency i.e. interval between the lights going off and actually sleeping was 10 minutes longer, when the participants read an e-book.

And sleep quality was impaired. There was less REM sleep.

But, total sleep time (TST), sleep efficiency (the percentage of time in bed spent asleep), and non-REM sleep were not impacted by the reading material.

The minor delay in falling asleep did matter….

Morning sleepy heads

The e-book readers reported feeling LESS LIKE GOING the next morning.

They also took longer to GET GOING, it took a whole lot longer for them to get to the same level of alertness, seen when they read a book.

Oops.

It’s a light thing

Electronic devices spit out short-wave light – the light peaks at 452 nm, which corresponds with the blue light range. Ordinary lights, although illuminating, kick out light which peaks at 612 nm, making the light more “white” and less “blue”.

Since…………..blue light is something that in nature, is a morning thing. Exposure to blue light, late at night, causes confusion. The problem, melatonin, the sleep hormone, continues hiding in the pineal cupboard, his daytime hideout.

His absence means the bed is not turned down, there is no mint on the pillow.

You’re not interested in sleeping.

You’re a night owl.

When the lights finally go off, he does emerge from the cupboard. He is just a little late……….

Not asleep for long enough

The alarm clock sounds, bright and early.

Nothing about you feels chirpy…………………….

The delay in falling asleep, means you’ve slept less. Eish ! You’re SLEEP DEPRIVED.

Go back to books

In an ideal world………………… your sleep routine should be a low “red” light experience. Maybe a deep meaningful conversation or a long hot bath by candle light.

If this is NOT on your agenda and a spot of reading is. Melatonin your night valet really is technophobic.

Grab a paperback, to change your brain.

Further reading

Want to optimize you health ? 

Subscribe to E-spoons, to get e-mail updates to learn how to keep your body chemistry balanced.

NOTE : Privacy & spam policy. Spoonful of Science will not rent, trade or sell the e-mail list to anyone. You can unsubscribe at any time by following the unsubscribe link.