Can You Fall Asleep with a Tablet?

Can You Fall Asleep with a Tablet?

The decision to use a tablet or other digital devices before bed is a common one, but is it safe for your sleep?
This question has been the subject of numerous studies and expert opinions. Let's explore the effects and provide useful advice to ensure a good night's rest.

Expert Opinions on Tablet Use Before Bedtime

A report from the Emory Sleep Disorders Laboratory in America advises against using a tablet before bed, even for the purpose of reading. The light from a tablet can shine directly into your eyes, which can interfere with your sleep cycle. Interestingly, using a lamp to read while lying down can be more restful as the light points downward.

Impacts of Reading Before Bed with a Tablet

Recent studies, such as one conducted by Reuters Health in 2015, have provided insights into the effects of using a tablet before bed. The study found that individuals who read from an iPad for 30 minutes before bedtime felt less sleepy and experienced different electrical activity in their brains during sleep compared to those who read from a physical book. This suggests that the blue light emitted by digital devices can suppress the production of melatonin, a hormone that regulates sleep-wake cycles.

Why Blue Light from Tablets Interferes with Sleep

Blue light, which is abundant in tablet displays, can disrupt your circadian rhythm by inhibiting the release of melatonin. This hormone, crucial for initiating sleep, is produced naturally in the body in response to environmental darkness. When we expose ourselves to bright light, especially blue light, at the wrong times, it can delay the onset of sleep and reduce sleep quality.

Recommendations for a Restful Night’s Sleep

To ensure a peaceful night's sleep, consider the following recommendations:

Use E-readers: Devices like e-readers, which use less blue light compared to tablets, can be a safer choice for bedtime reading. Avoid Blue Light Exposure: Use applications or settings that block blue light, such as ‘Night Shift’ on Apple devices, and ‘Twilight’ on Android devices. Read from Physical Books: Physical books, while possibly less convenient, do not emit any light and can be a more soothing choice before bedtime. Establish a Bedtime Routine: Engage in relaxing activities such as meditation, listening to soft music, or taking a warm bath to help prepare your body for sleep. Avoid Screen Time: Try to limit or avoid using any screens (including tablets, smartphones, and computers) at least an hour before bedtime to allow your brain to wind down naturally.

Following these recommendations, you can ensure a healthier sleep environment and a more restful night. If you find that you're still having trouble sleeping, consider consulting a healthcare professional to rule out any underlying issues.

Conclusion

The decision to use a tablet before bed can significantly impact your sleep quality. By understanding the mechanisms of how blue light disrupts sleep, you can make informed choices to enhance your rest and overall well-being. Prioritizing your sleep hygiene is a crucial step towards maintaining good health and vibrant energy levels.