If you want a decent night’s sleep

If you want a decent night’s sleep stop fiddling with your phone, researchers have warned.

A US study has found that greater screen time, particularly at bedtime, is linked to disrupted sleep patterns - including taking a longer time to drop off.

“The more screen time, the worse the quality of sleep,” said Gregory Marcus, co-author of the research from the University of California, San Francisco.

The research ties in with a growing body of evidence that suggests that using electronic devices can get in the way of shut-eye.

“I think there is quite a lot of data now showing that these electronic devices being used at night is a problem,” said Simon Archer, an expert in sleep science from the University of Surrey, who was not involved in the research.

“A lot these devices emit quite a bit of blue light, and it is the blue light which is a particular problem because that suppresses the hormone melatonin,” he added. “[Melatonin] begins to rise a few hours before sleep onset and it is kind of your body’s signal to get ready for sleep.”

Blue light, said Archer, also has an alerting effect on the brain, while the perusal of content or emails that cause stress, and the act of simply using a device, could also play a role.

Published in the journal Plos One by researchers from the University of California, San Francisco and mental healthcare app Ginger.io, the study drew on self-reported answers from adults who had completed a series of online surveys as part of an international health study called Health eHeart.

Participants were also asked to download an app that continuously and automatically collected data on the number of hours during which their phone’s screen was turned on. Those who had used the app for at least 30 days were included in the team’s analysis.

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In total 653 adults completed the study, with the results revealing that participants spent on average 3.7 minutes of every hour using their smartphones. Younger people and those identifying as black or “other” spent longer on average on their phones than others.

Further analysis, involving data from 136 of the participants, revealed that longer screen time was linked to fewer hours of shut-eye and a lower proportion of the time in bed spent asleep. On average, every extra minute of time individuals spent on their phone, said Marcus, was linked to a decrease in sleep duration of approximately five minutes.

The team then looked at smartphone use around bedtime for the 56 participants for whom sufficient data was available. The results reveal that greater screen time at the hour of bedtime or after was linked to a greater proportion of time spent awake in bed. What’s more, said Marcus, on average every extra minute of time individuals spent on their phone was linked to an increase in the time it took to fall asleep of a minute and a half.

The study itself does not show whether increased screen time drives poor sleep, or whether those who sleep badly end up using their phones more frequently. However, the authors referred to previous research into the disruptive effect of blue light from electronic devices, and suggest the effect of engaging websites and apps such as Facebook on sleep requires further research.

“I am a big fan of technology and think technology can help us solve many problems,” said Marcus. “However, I think that this suggests that we need to think carefully about how to optimize the use of that technology and understand the consequences of that use.”

With poor sleep linked to an increased risk of a number of health problems, from obesity to stroke, researchers say the impact of smartphones merits scrutiny.

“Although we cannot prove causality, these data do suggest that screen time, especially before bed, may be harmful in terms of helping us achieve a good night’s sleep,” said Marcus.

Archer agrees. “The whole point about sleep is [that it’s] basically downtime for the brain and the body, and revitalizing and energizing,” he said. “This type of activity just before sleep goes completely against all of that.”

Kết quả (Anh) 1:

If you want a decent night's sleep stop fiddling with your phone, researchers have warned.A US study has found that greater screen time, particularly at bedtime, is linked to disrupted sleep patterns – including taking a longer time to drop off."The more screen time, the worse the quality of sleep," said Gregory Marcus, co-author of the research from the University of California, San Francisco.The research ties in with a growing body of evidence that suggests that using electronic devices can get in the way of shut-eye."I think there is quite a lot of data now showing that these electronic devices being used at night is a problem," said Simon Archer, an expert in sleep science from the University of Surrey, who was not involved in the research."A lot of these devices emit quite a bit of blue light, and it is the blue light which is a particular problem because that suppresses the hormone melatonin," he added. "The [Melatonin] begins to rise a few hours before sleep onset and it is kind of your body's signal to get ready for sleep."Blue light, said Archer, also has an alerting effect on the brain, while the perusal of content or emails that cause stress, and the act of simply using a device, could also play a role.Published in the journal Plos One by researchers from the University of California, San Francisco and mental healthcare app Ginger.io, the study drew upon self-reported answers from adults who had completed a series of online surveys as part of an international health study called Health eHeart.Participants were also asked to download an app that continuously and automatically collected data on the number of hours during which their phone's screen was turned on. Those who had used the app for at least 30 days were included in the team's analysis.AdvertisementIn total 653 adults completed the study, with the results revealing that participants spent on average 3.7 minutes of every hour using their smartphones. Younger people and those identifying as black or "other" spent longer on average on their phones than others.Further analysis, involving data from 136 of the participants, revealed that longer screen time was linked to fewer hours of shut-eye and a lower proportion of the time in bed spent asleep. On average, every extra minute of time individuals spent on their phone, said Marcus, was linked to a decrease in sleep duration of approximately five minutes.The team then looked at smartphone use around bedtime for the 56 participants for whom sufficient data was available. The results reveal that greater screen time at the hour of bedtime or after was linked to a greater proportion of time spent awake in bed. What's more, said Marcus, on average every extra minute of time individuals spent on their phone was linked to an increase in the time it took to fall asleep of a minute and a half. The study itself does not show whether increased screen time drives poor sleep, or whether those who sleep badly end up using their phones more frequently. However, the authors referred to previous research into the disruptive effect of blue light from electronic devices, and suggest the effect of engaging websites and apps such as Facebook on sleep requires further research."I am a big fan of technology and think technology can help us solve many problems," said Marcus. "However, I think that this suggests that we need to think carefully about how to optimize the use of that technology and understand the consequences of that use."With poor sleep linked to an increased risk of a number of health problems, from obesity to stroke, researchers say the impact of smartphones merits scrutiny."Although we cannot prove causality, these data do suggest that screen time, especially before bed, may be harmful in terms of helping us achieve a good night's sleep," said Marcus.Archer agrees. "The whole point about sleep is [that it's] basically a downtime for the brain and the body, and revitalizing and energizing," he said. "This type of activity just before sleep goes completely against all of that."

Kết quả (Anh) 2:

If you want a decent night's sleep, stop fiddling with your Flickr phone, researchers have Warned.

A US study has found có greater screen time, Particularly at bedtime, is linked to disrupted sleep patterns - gồm taking a longer time to drop off.

"The more screen time, the worse the quality of sleep, "said Gregory Marcus, co-author of the research from the University of California, San Francisco.

The research ties in with a body of Growing Evidence đó có đề nghị using electronic devices get involved in the way of shut-eye.

"I think there is quite a lot of data now showing electronic devices being used này có at night is a problem," said Simon Archer, an expert in sleep science from the University of Surrey, who was not Involved in the research.

"A lot quite a bit những Emit devices of blue light, and it is the blue light mà có một vì problem suppresses the hormone melatonin," he added. "[Melatonin] begins to rise vài hours all before sleep onset and it is kind của body's signal to get ready for sleep."

Blue light, said Archer, am also has an alerting effect on the brain, while the perusal of content or emails That cause, stress, and the act of Simply using a device, could play a role cũng.

Published in the journal PLoS One by researchers from the University of California, San Francisco and mental healthcare Ginger.io app, the study drew on self-Reported answers from adults who Had completed a series of online surveys as part of an international health study gọi Health eHeart.

Participants là am also Asked to download an app có Continuously and automatically Collected data on the number of hours khi đó có phone's screen was bật. Those who used the app for Had at Least 30 days included in the team's là analysis.

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In total 653 adults completed the study, with the results Participants spent on average Revealing có minutes of every hour 3.7 có using smartphones. Younger People And những Identifying as black or "other" longer on average spent on charcoal others ask for their phones.

Further analysis, involving data from 136 of the Participants, revealed có screen time was linked to longer hours of shut-eye Fewer and a lower Proportions of the time in bed spent asleep. On average, every extra minute of time spent on có cá phone, Marcus said, was linked to a Decrease in sleep duration of khoảng five minutes.

The team then Looked at around bedtime smartphone use for the 56 Participants For Whom đủ data was available. The results Reveal có greater at the hour of screen time or after bedtime was linked to a greater time spent awake in Proportions of bed. What's more, said Marcus, on average every extra minute of time cá spent on chúng phone was linked to an INCREASE in the time it took to fall asleep of a minute and a half.

The study Itself does not show nếu Increased screen time drives poor sleep, sleep badly or nếu Those Who có end up using more phones Frequently. Tuy nhiên, the authors Referred to previous research disruptive effect of blue Into the light from electronic devices, and the effect of engaging Suggest websites and apps on Facebook như Further research requires sleep.

"I am a big fan of technology and think technology can help us solve many problems, "said Marcus. "Tuy nhiên, I think that this có đề nghị think carefully about We Need to how to optimize technology and dùng có có hiểu the Consequences of use."

With poor sleep linked to an Increased risk of a number of health problems, from big Obesity stroke, researchers say the impact of smartphones merits scrutiny.

"Although We can not Prove causality, những data due Suggest có screen time, Especially the before bed, lẽ Harmful in terms of Helping us Achieve a good night's sleep," said Marcus.

Archer agrees . "The whole point about sleep is [That it's] Basically downtime for the brain and the body, and Revitalizing and energizing," he said. "This type of activity is before sleep just goes completely Against all of that."