2 Reasons It Is Hard To Get Any Sleep Even When Single

Cadrene Heslop

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70% of American adults get insufficient sleep at least one night per month. The Sleep Health report further states that 50 to 70 million Americans have sleep issues. Age and socioeconomic classes do not affect this sleep insufficiency reality.

When we zoom out onto a global outlook, worldwide sleep deficiency levels are also high.

According to the Philips Global Sleep Survey of 2019, 8 in 10 people want to improve their sleep. Yet, 60% have not sought professional help. And what is even more alarming? 67% of adults have at least one sleep disturbance per night. This data means even if you were getting good sleep, your sleep cycle had to start over.

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The two ways phones impact sleep.

The first. Your sleep-wake cycle depends on your melatonin hormone. White light disrupts your body's melatonin production. Here is the explanation of why from a Harvard Health Publishing article.

“While light of any kind can suppress the secretion of melatonin, blue light at night does so more powerfully. Harvard researchers and their colleagues conducted an experiment comparing the effects of 6.5 hours of exposure to blue light to exposure to green light of comparable brightness. The blue light suppressed melatonin for about twice as long as the green light and shifted circadian rhythms by twice as much (3 hours vs. 1.5 hours)."

Though blue light phone filters are not 100% effective, they dim your screen to grayscale. Studies suggest that grayscale reduces your phone addiction.

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The second reason. Notifications trigger the release of dopamine. Dopamine release wakes up your brain's reward center. The alert sounds often get paired with bright lights, and this excitement disrupts your sleep cycle. It can even wake you up in the middle of the night.

To avoid sleep disruptions, turn off app notifications. When possible, use the airplane or the 'do not disturb' mode at night.

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