TV and Cell Phones Cause Insomnia?

Insomnia Resulting Through Electronics Like TV and Cell Phones

By Dr. Daemon Jones Expert HERWriter May 10, 2012 - 12:58pm

 Electronic devices are wonderful inventions and on so many levels have improved the quality of our lives in so many ways. Televisions, IPads, IPods, mobile phones, laptops and desktops are all examples of current electronic devices found in most homes.
 
We are surrounded with so many gadgets that have basically become indispensable to our daily lives. Despite the convenience that technology provides us there can be an important detriment to us.

All this technology can negatively impact our sleep. Each year the National Sleep Foundation surveys Americans to find out important facts about our sleep.

The 2011 poll found that sixty percent of Americans use electronic devices before going to bed. There are two ways that electronic device impact our sleep. One is behavioral and the other is physiological.
You can probably figure out the behavioral impact technology has on shortening our sleep time.

We stay up watching TV or using the computer for work, play or listening to music instead of getting into bed and going to sleep. People leave their phones on and are awakened from sleep by phone calls and text messages, which reduces the quality of sleep as well as the length of sleep each night.

The physiological reason that electronic devices can be detrimental is because they stop the natural process of sleep. The light from electronic devices actually stimulates your brain and makes it harder to relax, not easier.

The light stimulates the cones and rods to suppress a hormone called melatonin. Melatonin is necessary to tell you brain to go to sleep and promote restful deep sleep.

Why do we care about getting enough sleep? Simple sleep is the time when our body repairs and restores itself from daily activities or chronic problems.

When we are deprived of sleep over a period of several days to several weeks it can impact our well-being to varying degrees.

 Examples of some symptoms of impaired sleep are irritability, tiredness, inability to tolerate stress, frequent infections, behavioral learning or social problems, increased blood pressure, inability to lose weight or alterations of appetite, decreased productivity, breathing disorders, etc..
 
So how do you address the sleep disturbances that occur because of technology? The answer is simple. Turn off the electronical devices one hour before you go to sleep and leave them off all night long.

You might have a withdrawl process for the first couple of days but when you start waking up refreshed and energetic for the new day it will all be worth it!

Live Vibrantly and Sleep well,
Dr. Dae
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MY THOUGHTS

I agree with Dr. Dae - not because he's a doctor but because I've experienced this myself.  I was insomniac for years.  When I took the TV out of the bedroom, my insomnia was gone.  Well, there are nights  I couldn't sleep.  But that's because I wasn't feeling well or I was too stressed out.  And times like this are rare.

The cell phone, I noticed, wakes me up in the middle of the night, too.  Especially if I have the internet on and it keeps on beeping every time a mail or status update comes in.  Maybe I should start turning it off as I snooze. 

Insomnia Worsens During Summer?

Insomnia plagues many during hot summer months
http://www.columbiatribune.com/news/2011/aug/14/insomnia-plagues-many-during-hot-summer-months/

BY EDWARD M. EVELD The Kansas City Star
Sunday, August 14, 2011

Summertime is so relaxing, what with its casual schedule, the warm weather that draws folks outdoors late into the evening, the promise of vacation respite and fun. And all of that restful sleep.

Except when you can’t get to sleep. Or you crash, but you can’t stay asleep.

“Summer is really fraught with sleep hazards,” psychologist and author Michael Breus said.

Right about now, some people are realizing the season isn’t the reprieve they envisioned, and few things are more frustrating than summer sleep problems.

“It’s the heat,” said Sue Sykes Berry of Kansas City, who has trouble sleeping when her house won’t cool down at night. “Then there’s the dog and cat that want to sleep with me, even if it’s 100 degrees.”

She’s right about the heat, and there’s good science to back her up. Humans tend to sleep best when the ambient temperature is 65 to 75 degrees.

Hot nights aren’t alone in disrupting sleep. And you are far from alone if the summer months bring more tossing and turning than rejuvenation. Breus said the numbers go up in his sleep lab during the summer.

Knowing the causes of summer sleep problems can help point to corrections, sleep experts said.

“Almost any change of the environment has some degree of effect on sleep quality,” said Damien Stevens, a physician who specializes in sleep medicine at the University of Kansas Hospital.

And you can be a victim of disrupted sleep — the bane of high-quality sleep — without even knowing it, Stevens said. Unless you’re awake for several minutes, you won’t recall the disruption.

Much shorter wakeful periods can occur — three seconds each, say — but those are enough to reduce sleep quality.

So, what are the worst troublemakers?

First, the heat. People fall asleep as their body temperature falls, and they wake up in the morning when body temperature rises.

But all during the night, as the body goes into “rapid eye movement” sleep, it periodically loses the ability to sweat and shiver, said Ann Romaker, medical director of St. Luke’s Health System’s Sleep Disorders Centers.

Body temperature starts to match the surrounding air temperature. The result can be numerous waking episodes.

If your air conditioner is struggling, adding a fan can help. A breeze on the skin increases evaporation, cooling the body.

Besides temperature issues, a host of lifestyle factors contribute to summer sleeplessness.

In general, exercise and increased activity improve sleep quality, but their summer timing can be a sleep killer.

“It’s amazing how many Little League and premier games will go till 10 o’clock or later,” Romaker said.

Many people report they have “pent-up energy” after exercise, and that delays restfulness, Stevens said, so it’s a good idea to end workouts two hours before going to bed. Some people need four or even six hours between exercise and bedtime.

Summertime means crowded bar patios late at night and evening runs for ice cream and “fourth meals,” even during the week. Experts said the effects of food and alcohol on sleep are often misunderstood.

Alcohol acts as a sedative at first, helping people fall asleep. But later during the night, the effect is reversed, causing episodes of wakefulness and low-quality sleep. Romaker recommends no alcohol in the two hours before going to bed.

Late eating can be a minus for weight maintenance, and it also can disturb sleep, especially for those with acid reflux problems. A good guideline is to stop eating two hours before going to bed, Romaker said.

“You should never go to bed hungry,” Breus said, “but you should be careful how much you ingest late. The body was not meant to digest food lying down.”

Iced tea and coffee lovers often underestimate their caffeine intake, experts said. Although some people report caffeine doesn’t keep them awake, and they might be right, it’s a stimulant that for many people lingers in the body for hours.

Anyone with sleep problems should try cutting off caffeine at 2 p.m., or even noon, and limiting total consumption. The caffeine equivalent of 2 ½ cups of coffee a day is a good maximum for many people, Breus said.

How else to combat sleep issues? Try a nap. Although working people can rarely swing it, an afternoon rest of 15 to 30 minutes might help counter the effects of summer sleep problems, Stevens said. So, how about some properly cooled workplace nap centers?

Sykes Berry likes the idea.

“I lived in Spain for three years, and they really honored the siesta,” she said. “It’s a hot climate. It’s a great plan.”

This article was published on page E3 of the Sunday, August 14, 2011 edition of The Columbia Daily Tribune. Click here to Subscribe.

MY THOUGHTS

I will have to agree with this article.  My sleep problems magically disappear when I'm in a much cooler climate.  With temperature between 9 to 17 degrees Celsius, insomnia vanishes.

Get Rid of Insomnia: Be a Morning Person

Get Rid of Insomnia: Be a Morning Person

from the article 'Can You Become a Morning Person?'
By Laura Vanderkam | July 12, 2011

1. Look at what you’re doing before bed. Are you watching TV late at night? TiVo your late night shows and watch them at some other point. Everything about television is designed to keep you watching for another half hour. Real life doesn’t have the same pre-commercial cliff-hangers… which makes it easier to get in bed. When I stayed in an eco-lodge once with no electricity (i.e. no TV, no internet, and no lights for reading) it was almost impossible to stay up past 9:30PM. So much for being into late nights.

2. Look at what you’re consuming. Alcohol can affect sleep patterns (as can caffeine). Too much before bed will have you falling asleep, but will make getting up needlessly painful — necessitating several cups of coffee during the day. Best to stick to a drink at dinner and one cup of coffee in the AM rather than engage in an arms race with more of both.

3. Plan something enjoyable for your mornings. The point of training yourself to get up early is not to then fill that extra hour with something you find tortuous. The idea is to make time in your busy life for something profoundly important to you. I love running outside, especially in quiet, wooded parks. Unfortunately, in July, I simply can’t do this in the 90 degree heat in the middle of the day. So, knowing that waking up at 6AM is the only way I’ll get my run in, I find myself far more motivated to set the alarm.

Have you managed to become a morning person?

MY THOUGHTS

Have you ever experienced that?  Being some place where there's no TV, no internet, no cellphone even? Did you wonder how it was so easy for you to close your eyes and sleep soundly?

Mornings are great.  Something that people with sleep disorders cannot enjoy.  And it's a cycle that you needs to be broken.  If you get up early enough and let the morning sun shine on you, you will naturally go to bed early.

I like item no. 3 suggesting planning for something enjoyable in the mornings.  I like it because it gives me something to  think about.  Maybe that's one reason for me to be up early tomorrow-to think about what I want to do in the morning.

RESET YOUR SLEEP CYCLE

Reset Your Sleep Cycle
YOUR DAILY FIT TIP
By Jennifer Gruenemay, ACE-Certified, Special to Lifescript
Published June 06, 2011

It’s REALLY difficult to wake up in the mornings for some people – a lot of people, in fact. We often wander through our day bleary-eyed and with dark circles under our eyes. As busy adults, we’re perpetually starved for sleep.

What’s at the root of this problem? Everyone has a circadian clock, which is an internal body clock that keeps you on a schedule. After a weekend of sleeping in, it can be really difficult to change your wake-up time to an earlier hour because your circadian clock has been programmed to sleep late and ignore the alarm clock. However, by getting to bed on time and consistently waking up at a set hour, you can reset this clock in as little as a few days.

First of all, go to bed at a reasonable hour every night. If you’re staying up late to watch your favorite shows, think about investing in TiVo and watching your programs when you actually have time (like on the weekends). Once you figure out how to get to bed at a reasonable hour, it’s time to give yourself a set time to wake up too, even on the weekends. Don’t groan – you’ll be amazed at how much better you feel when you get on a regular sleep cycle.

MY THOUGHTS

So true!  Since I started walking-meaning waking up at 5am, my sleep cycle has changed.  I'm actually sleepy by 8pm.  That is something for someone who used to be up at 2am.

6 remedies for insomnia???

6 Remedies for Sleep Problems—Do They Work?
By Rachel Johnson, Ph.D, M.P.H., R.D., March/April 2008

Can anything we eat or drink help? Here’s what the science says.

1. Drink some warm milk before bedtime

Decades ago, scientists looked into this folk remedy and posited that tryptophan, an amino acid in milk (and turkey), might be responsible for its supposed sleep-inducing effects. Earlier research had shown that when tryptophan is released into the brain, it produces serotonin—a serenity-boosting neurotransmitter. But when milk (and other tryptophan-rich foods) were tested, they failed to affect sleep patterns. “Tryptophan-containing foods don’t produce the hypnotic effects pure tryptophan does, because other amino acids in those foods compete to get into the brain,” explains Art Spielman, M.D., an insomnia expert and professor of psychology at the City University of New York. Warm milk at bedtime may be comforting, but it won’t boost sleep-promoting serotonin.

2. Have a bedtime snack

A light bedtime snack can stave off hunger, a known sleep robber. But eating high-glycemic-index (GI) carbohydrates—hours earlier at dinner—might also help. (High-GI foods cause a greater rise in blood sugar and insulin than do lower-GI foods.) A recent paper in the American Journal of Clinical Nutrition found that when healthy sleepers ate carbohydrate-rich suppers of veggies and tomato sauce over rice, they fell asleep significantly faster at bedtime if the meal included high-GI jasmine rice rather than lower-GI long-grain rice. While the authors aren’t sure how it happened, they speculated that the greater amounts of insulin triggered by the high-GI meals increased the ratio of tryptophan relative to other amino acids in the blood, allowing proportionately more to get into the brain. Save high-GI carbs for dinnertime, when their side effect—drowsiness—is a plus.

3. Drink herbal tea

Chamomile, lemon balm, hops and passionflower are all touted for their sleep-promoting properties. You’ll often find them in “sleep-formula” tea blends, but unfortunately their effectiveness hasn’t been proven in clinical studies, according to the American Academy of Sleep Medicine. “I don’t doubt these teas work for some. A warm liquid before bed may produce sleepiness by generating body heat,” speculates Spielman. Beware: drinking liquids close to bedtime can mean nocturnal trips to the bathroom. A cup of “sleep-time” tea might be worth a try…if you have a strong bladder.

4. Take a ‘sleep supplement’

Shelves in supplement stores are stacked with sleep formulas. According to one NIH survey conducted in 2002, 1.6 million people tried complementary or alternative therapies like these, and over half of them reported their insomnia improved “a great deal.” However, those glowing anecdotes haven’t been backed up by rigorous scientific study; evaluations of most nutritional supplements haven’t shown any effects whatsoever. The one exception is valerian root, which seemed to help improve sleep with rare, and mild, side effects, such as stomach upset. But finding an effective formulation of valerian root is tricky, since the FDA doesn’t regulate herbal supplements. Don’t waste your money on sleep supplements; hold off on using valerian until standardized formulations become available.

5. Have a nightcap.

Though a glass of wine may help you fall asleep, excessive alcohol use can make you wake up in the night. One theory is that alcohol suppresses the REM (rapid eye movement) sleep state that’s critical to a good night’s sleep, says Spielman. “One of my insomnia patients became remarkably better when he reduced his alcohol intake from 20 to three drinks per week.” Drink moderately, if at all; avoid drinking within a few hours of bedtime.

6. Cut out all caffeine.

Caffeine affects everyone differently, so if you’re sensitive it might be worth trying to cut down—or limit caffeine to the morning only. This can mean more than just cutting out a cup of coffee. The major sources of caffeine in Americans’ diets are coffee (71 percent), soft drinks (16 percent) and teas (12 percent) but chocolate is also a source. “Our ability to excrete caffeine decreases with age,” says Spielman, so while you might have tolerated four cups of coffee a day when you were 20, you’ll probably need to cut down as you get older. Cut down on caffeine or limit it to the morning; if insomnia persists, consider going cold turkey.

I’m going to try all of the above advice in my quest for shuteye. I know enough about the placebo effect to be content with just believing it will work. As for my husband he’ll be content—no, grateful—if my nighttime shopping tapers off.

Rachel Johnson, EatingWell’s senior nutrition advisor, is dean of the University of Vermont College of Agriculture & Life Sciences.

MY THOUGHTS

Milk never worked for me.  The Sleepytime Tea worked for awhile. What really worked for me is waking up early, getting early morning sun and lots of exercise. I've never slept better.

DO YOU HAVE NARCOLEPSY

NARCOLEPSY

from the article '4 Sleep Disorders Solved'
By Stephanie Schorow, Special to Lifescript
Published April 26, 2010

Narcolepsy

What it is: In TV shows and movies, narcoleptics fall asleep in mid-sentence and wake up as if nothing happened. In reality, a person suffering from narcolepsy has intense daytime sleepiness and dozes off gradually, Schulman says, sometimes in inappropriate situations.

“People with narcolepsy are very sleepy but it’s not as if they're walking and suddenly drop over asleep,” he says.

Narcoleptics may also have to deal with the double-whammy of insomnia too. Not only do they fall asleep during the day, but they can have periods of intense wakefulness during the night.

About one in every 2,000 people suffers from narcolepsy.

It's associated with a condition called cataplexy and its sufferers sometimes experience episodes of partial or total muscle loss, often triggered by emotions such as anger or laughter.

It may be frightening to see someone go completely slack for 30-60 seconds, but cataplexy isn't life-threatening, Schulman says. “People are awake during cataplexy attacks, but they just can’t move.”

Narcolepsy seems to affect men just slightly more than women, according to the American Academy of Sleep Medicine. It generally starts in the teens but may not be diagnosed until a person is 20-30 years old. Often, it’s never diagnosed.

“People just get used to being tired,” Schulman says.

What causes narcolepsy: Research has found differences between normal sleepers and narcoleptics during the REM (rapid eye movement) stage of sleep. Narcoleptics go into REM sleep much more quickly than normal sleepers.

The brain chemical hypocretin may be to blame. Hypocretin helps regulate wakefulness and keeps REM sleep stable. Narcoleptics have lower levels of this chemical, but researchers don’t know why. There could be a genetic link: Up to 10% of people with narcolepsy report having a family member with the same symptoms, according to the National Institutes of Health.

How to treat narcolepsy: There’s no cure, so daytime sleepiness and drowsiness is treated symptomatically. Short naps can be particularly effective. In extreme cases, medications – often stimulants – can be prescribed.

MY THOUGHTS

Sounds serious to me.  Especially since there's no cure.  I remember having a friends (who has joined our Creator at age 40 or so), who would fall asleep while choosing food from a restaurant menu.  Found it funny then.  Never  knew it was a sleep disorder.

SOUND SLEEP - Best Energy Source

Your Best Energy Source—Sound Sleep
By Woodson Merrell, MD
O, The Oprah Magazine  |  September 16, 2008

In an excerpt from his book, The Source, Woodson Merrell, MD, explains how to get quality sleep quickly and easily.

One of the comments I frequently hear from patients is "I don't need a lot of sleep." A corollary of this is the oft-repeated phrase "I don't have enough time to sleep." As gently as I can, I break the news that adequate, regenerative rest is a critical foundation of health as well as a source of abundant energy.

Inadequate sleep is now associated with heart disease, diabetes, and obesity, among other chronic diseases. Recent investigations have helped prove that eight hours a night is optimum for cellular rejuvenation, and yet, according to one study, 71 percent of Americans get less than that—and are sleep deprived. Much of our sleep debt has been run up by choice—people just don't want to turn out the lights. But insomnia is also on the rise. One study put the national price tag of treating it at $14 billion.

Most people probably don't have time to catch up on lost sleep by napping in the middle of the day (God bless the cultures that encourage a siesta), but you can make adjustments in your habits to improve the quantity and quality of regenerative rest at night.

I'll share some very simple and practical—nonpharmaceutical—ways to improve your sleep. Before you try them, consider talking to your doctor if you're averaging less than seven hours a night or always feel tired. Snoring, stress, heartburn, and chronic pain can all disrupt your rest and may be symptoms of serious health issues.

Good Bedding

A 2001 German study found that a medium-firm pillow significantly improved sleep (the firmest was of no advantage). Bottom line: A pillow should support your head, not bury it.

Pillows also frequently contribute to allergies that impair breathing. The source of allergens can be the filling (down allergies are common) or dust mites. I highly recommend getting a nonallergenic foam pillow and a dust-mite-blocking protector. You should toss your pillow into the dryer every few months to kill dust mites and replace it every couple of years.

If you're in the market for a mattress, Consumer Reports found that people who spent 15 minutes testing a bed in the store—spending at least five minutes on each side, especially in their preferred sleeping position—were as satisfied as those who were allowed to take the beds home for a test sleep.

Light Therapy

By exposing sleep-deprived people to specially designed full-spectrum lights (10,000 lux fluorescent bulbs) for 30 minutes in the early morning, scientists have helped them get to sleep earlier and stay asleep longer. One theory is that regular exposure to such light in the morning triggers a more advantageous nighttime release of melatonin, the hormone that keeps your body clock on a regular schedule, ensuring that you feel sleepy in the evening and stay asleep through the night.

Light therapy can work wonders for people who find it difficult to fall asleep before midnight and are sluggish in the morning. For serious insomnia, it's best to work with a sleep specialist to devise a treatment program, which usually requires that you commit to waking up earlier each morning. But if you're suffering, it's worth a try.

Dark Therapy

Scientists studying the light-melatonin connection have discovered that the blue spectrum of light can disrupt circadian rhythms and keep you awake. Exposure to blue light late at night—it's emitted by computers, televisions, even digital clocks—can wreak havoc with your body clock. Keep your room pitch-dark at night, and cover all digital clock or DVD player readouts.

Behavioral Therapy

Here's the Catch-22: Obsessing about not getting enough sleep can stop you from getting enough sleep. This is so common that therapists have developed a protocol of behavioral modification that's been shown to work 70 to 80 percent of the time when this is the case.

The drill goes like this: Go to bed only when sleepy, and get up if you haven't fallen asleep in 20 minutes. Avoid nonsleep activities in bed (watching TV, eating, planning, or problem solving). Try to get up at the same time every morning. Don't get attached to unrealistic expectations of sleeping soundly every night, and try not to blame insomnia for any daytime problems. And don't catastrophize (imagine the bad things that will happen as a result of a poor night's sleep).

Acupuncture

Because research suggests that acupuncture helps balance neurotransmitters (elevating levels of the feel-good hormones called endorphins, for example), there's a logic for its use in promoting relaxation, which results in a better quality of sleep. In China acupuncture has been used successfully for thousands of years to treat sleep problems, though this effect has not been sufficiently studied in controlled trials in Western medicine. In my own practice, I use acupuncture as part of a comprehensive approach to insomnia.

And If Those Don't Work...

While lifestyle adjustments such as proper diet, exercise, and stress control are most important in improving sleep, nutritional supplements can provide a helpful nondrug transitional aid to improve sleep until you can make those changes. Just check with your doctor first.

Melatonin

It's the master hormone for regulation of the sleep cycle. Melatonin levels in the body rise just before you fall asleep and decline through the night, hitting a low point about two hours before you wake. (Melatonin is also a powerful antioxidant that enhances the reparative function of sleep.) Studies show that ingesting the hormone as a supplement can help reset the body clock, which is why it's used to alleviate jet lag. Melatonin can also gradually help insomniacs feel sleepy at an earlier hour: Take 1 to 3 milligrams two to three hours before the desired sleep time. Remember: While melatonin can help normalize sleep patterns, it is not a sleeping pill.

Valerian (Valeriana Officinalis)

A flowering plant, valerian is the closest you can get to an herbal sleeping pill—its sedative powers far outperform chamomile. Research suggests that components of valerian root affect enzyme systems that control neurotransmitter levels responsible for sleepiness. (Due to its sedative effect, valerian should not be taken before driving or operating machinery.) Try 400 to 600 milligrams an hour or two before bedtime.

L-Theanine

This amino acid, which you can find in most supplement stores, helps reduce tension and stress. I commonly recommend L-theanine in conjunction with other treatments for insomnia. Typical dosage is 300 milligrams a day.

MY THOUGHTS

I'm pretty sure the light and the dark therapy will work.  I've been getting a lot of sun in the mornings and my sleeping habits have improved.  Not having TV in the bedroom does the trick, too.  It takes willpower and some amount of getting used to.  But it works.