Tag: Sleep research

iPads and iPhones disrupt your sleep

Blog Post No. 57

24th March 2018

Copyright © Renata Taylor-Byrne 2018

Renata’s Coaching Blog: Why you should be concerned about ‘blue light’ at night, and the quality of your sleep

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Introduction

ipad-IMAGE

New electronic gadgets can be really appealing and very attractive and efficient, and many people can be influenced into buying them, without being fully aware that the price tag for the gadget might be more than financial. There may be a physical cost too.

Research experiments in this area can be very helpful.  They can help us to sort out what is really beneficial for people’s health and well-being, and what works against their best interests. However, experience of vested interests teaches us that we’re not going to get this information easily.

As part of the research I’m doing at the moment, for a book on the importance of sleep, I came across the details of an experiment into the negative effects (on the human body-brain-mind) of using iPads and other electronic devices that involve LED lights, (such as mobile phones, and lap top computers). And I thought our readers might find it interesting.  (LED stands for Light Emitting Diodes. A light-emitting diode is a special kind of electronic device that glows when electricity passes through it. They are commonly used to illuminate computer screens, iPads, iPhones, etc.)

In this blog I’m going to:

(a) outline the results of an experiment into the effect of the particular kind of light emitted by electronic devices;

(b) and describe the negative effects they can have on your body-brain-mind.

Using LED lights and getting a decent night’s sleep

Making sure we get a decent night’s sleep is an essential part of preparing for work, school, college, or any other activity that requires physical and mental energy. And it’s essential for physical and mental health.

cHILD-ON-IPADLED’s begin their popular life in 2014.  In that year, a Nobel Prize in Physics was awarded to the three creators of LEDs: Shuji Nakamura; Isamu Akasaki; and Hiroshi Amano. They got this award because they were responsible for the creation of blue, light-emitting diodes which were described as: “Monumental energy-saving lighting technology”.

These LED lights use less energy than normal light bulbs and therefore they have a longer life span. “But they may be inadvertently shortening our own (life)”, is the opinion of Matthew Walker (2017)[1].

The blue light, which is emitted by the LED lights, is very powerful (twice as powerful as an ordinary light bulb).  And it is twice as powerful at inhibiting the release of melatonin in our bodies-brain in the evening (which is essential for sleep).  Most people may not be aware that they are making it difficult to sleep by using these devices at night.

mELATONIN-IMAGELet’s look at melatonin. I want to explain why melatonin is very important to us: it’s described as the ‘hormone of darkness’, and it increases in volume at dusk or during the early evening.

Its release within our bodies is governed by a piece of our brain called the ‘suprachiasmatic nucleus’ which simply means ‘the 24 hour clock within our brain’; and under the orders from this nucleus in our brains, melatonin is released into the bloodstream via the pineal gland, which is located deep in the brain.

Melatonin gives a very powerful chemical message to the body and the brain, that sleep will be coming soon. Melatonin in itself doesn’t bring about sleep, but it signals to the brain regions that do generate sleep that sleep must be started.

Then, when sleep is underway, melatonin slowly reduces in strength during the night and into the early morning.  Melatonin release is finally stopped when the pineal gland, which had been releasing it, switches the hormone off as the dawn light shines through the bedroom window.

As human beings, we have a sensitivity to blue LED lights.  This sensitivity within us, causes a health problem. For example: Four researchers, Anne-Marie Chang, Daniel Aeschbach, Jeanne F. Duffy and Charles A. Czeisler, decided to find out what the effect of  our sensitivity to LED light has on the ability of people to get a good night’s sleep, if any.

Reading and using an iPad before bedtime – a comparison

Here’s the evidence of the effects of LED light on people’s sleep:

A research experiment was conducted in 2014, in which the four researchers, mentioned above, got together a group of adults who didn’t have any health problems, and these adults took part in 2 different processes – two different experimental conditions.

Each of the participants experienced these two processes:

Initially, they had five nights of reading a book on an iPad for two hours before bed (and they weren’t allowed any other activities like going on the internet and/or checking their emails).

Subsequently, the participants also had five nights reading a paper book for several hours before bed.

And to increase the validity of the experiment, some people experienced the book reading process first, and some people started by reading the iPad first.

The experiment lasted for two weeks in a tightly-controlled laboratory experiment.

What the researchers found

The result of reading on an iPad before going to sleep, as compared to reading a book, held back the release of melatonin by over 50% at night.

This meant that there was a delayed release of melatonin (the hormone that pressurizes the body into sleeping) by up to three hours. Consequently, their melatonin didn’t arrive until early in the morning.

This meant that, (compared with the time it took for them to fall asleep when they were reading a paper book), under the iPad condition, it took them longer to get some sleep. And also it was discovered that there were three specific differences in the quality of the sleep when the results of the two processes were compared.

Firstly, because of the delayed onset of sleep as a result of reading the iPad, the participants felt sleepier and had less energy the following day.

Secondly, the iPad reading had the effect, for a few days after the experiment, of delaying the release of melatonin by 90 minutes, so they took longer to fall asleep for those subsequent nights.

This resulting delay in the release of melatonin showed that the blue LED light had the power to delay the onset of our normal sleep rhythms.  (These rhythms of sleep and wakefulness, which are known as circadian rhythms, are very powerful, internal, biological regulators of our body temperature, sleep-wake cycle, hormone release, eating habits and other body functions).

Thirdly, the iPad use affected their sleep and reduced their rapid eye movement sleep (REM) sleep, which is vital for brain repair and regeneration.

The researchers, (whose experiment can be found by clicking on the live link below, in the references list[2]), came to the following conclusion:

 “Overall, we found that the use of portable light-emitting devices immediately before bedtime has biological effects that may perpetuate sleep deficiency and disrupt circadian rhythms, both of which can have adverse impacts on performance, health, and safety.”

‘Smart Kids don’t take their phone to bed’

sLEEPING-CHILD-WITH-LAPTOPAccording to an article that appeared in the Sunday Times on October 1st, 2017, entitled, ‘Smart Kids don’t take their phone to bed’ (page 14), there are details of a survey undertaken by the Children’s Sleep Charity, in which children reported keeping their mobiles under their pillows for fear of ‘missing something’. By doing this they would be more likely to hear that a message had been sent to them and they could then check their phone.

The evidence from the research study I described above, has shown the full, negative impact of blue LED light when it was viewed by research participants at night-time. From that, we may be able to see that the children who take their phones and other devices to bed will be exposed to blue LED light, which will impact on the ability of the children to get a decent night’s sleep.

Conclusion

The popular public reaction to the creation of LED light was very enthusiastic, wasn’t it? It was described as: “A monumental energy-saving lighting technology”, and the creators obtained a Nobel Prize in Physics.

Maybe it wasn’t such a great idea after all! Please be aware of the biological effects of this light on yourself and your loved ones.  A good night’s sleep is important not only for energy the next day; and for good physical health; but also for good mental health and efficient and effective brain functioning.

Best wishes,

Renata

Renata Taylor-Byrne

Lifestyle Coach-Counsellor

The Coaching/Counselling Division

Email: renata@abc-counselling.org

Telephone: 01422 843 629

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References:

[1] “Why We Sleep“, by Matthew Walker (2017), Allen Lane Publishers.

[2] Anne-Marie Chang, Daniel Aeschbach, Jeanne F. Duffy and Charles A. Czeisler (2015) Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness.

PNAS January 27, 2015. 112 (4) 1232-1237; published ahead of print December 22, 2014. https://doi.org/10.1073/pnas.1418490112

 

Sleep, learning, health and happiness

Blog Post No. 53

14th October 2017

Copyright © Renata Taylor-Byrne 2017


Renata’s Coaching Blog:

Do you want to feel better tomorrow morning, at no cost? The amazing power of sleep can transform your life

Introduction

This blog is a rave review of a book review I read, two weeks ago, in the Sunday Times Culture Magazine (October 1st 2017). It was written by James McConnachie.

He was reviewing ‘Why we sleep’- a book written by Matthew Walker, who is a professor of neuroscience and psychology at Berkeley, California.  The book was published in September of this year.

Sleeping -baby

Vital facts about sleep

McConnachie has done a very clear and fluent analysis of this book, ‘Why we sleep’, and has picked out some fascinating facts about why sleep is so important, and how we could all benefit from being more aware of its importance. In this blog post, I will present some of these gems so you can have the latest findings on sleep and how it makes you feel better.  Of course, to gain the benefits, you would have to take on board the implications of the research findings. They really clarify, on the basis of sound research, the importance of sleep for our well-being.

Sleeping-man

A vital fact: We need a minimum of 8 hours sleep every night!

If you think you can get by on less than 8 hours sleep a night, then you are most likely wrong.  According to Matthew Walker:

“You have forgotten what it is like to function properly”.

Sleep-book-coverWalker estimates that 2 out of 5 people in the UK are not having the sleep that they need, and he points out the consequences of not having enough sleep, which you may not be aware of. I will now present some of those consequences.

What happens when we don’t get enough sleep?

Short sleepers eat an average of 300 calories extra per day, adding up to 10lb to 15lb of weight gain over a year! This is because people who don’t get enough sleep tend to eat more. (Their bodies produce more ghrelin, which is a hormone that makes you feel hungry. They also produce less leptin, which is the hormone that makes you feel full up). You also become vulnerable to some of those medical conditions which sleep protects us from.  What are those conditions?

Appetite

Sleep protects us from:

According to Walker’s research, sleep protects us from:

# Influenza

# Infections

# Dementia

# Heart disease; and:

# Mental ill health. (Walker states that: “There is no major psychiatric condition in which sleep is [found to be] normal”.)

Adequate sleep also protects us from car crashes. (Drowsiness, resulting from sleep deprivation or insufficiency causes more road accidents than drugs and alcohol combined).

Walker also states that adults of 45 and over, who sleep fewer than 6 hours a night, are 200% more likely to have a heart attack or stroke!

So what are the benefits of adequate sleep, apart from removing the risks listed above?

What having enough sleep gives you

The research results show that, adequate sleep will help you in the following ways:

# You will have more energy (and be more productive);

# You control your weight better;

# It makes you more creative;

# It makes you more emotionally intelligent and able to pick up vital, subtle, non-verbal and verbal cues from people in interpersonal communication; and:

# It makes you look younger!

Some ‘killer facts’ mentioned in the book

Matthew-WalkerIn addition to these benefits, Walker mentions two other important facts.  The first concerns sleep, and the other learning and memory (of particular interest to students).

Firstly, it has been discovered that a single night of inadequate sleep (of just 4 hours) destroys 70% of the ‘natural killer cells’ in the immune system!  Those killer cells are what protects us from various pathogenic invaders of our bodies.

Secondly, if you are a student trying to learn new information, Matthew Walker has some great advice for you:

On his ‘You Tube’ talk entitled ‘Why We Sleep’, he shows the power of sleep in relation to learning and memory:

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What All-nighters do to your learning efficiency

As described in the video clip above, Walker did some research on sleep and learning.  One of the things he investigated was this: If we go to an all-night party (or cram for an exam all night), and have no sleep, would it affect our ability to learn the following day? Dr Walker wanted to test the hypothesis (a testable statement), that “Pulling an all-nighter is a good idea”, so he set up a research experiment:

Two groups of healthy young adults were split into a ‘Sleep’ group and a ‘Sleep Deprivation’ group. The ‘Sleep’ group were going to get a full eight hours’ sleep, and the ‘Deprivation’ group were going to keep awake all night, under supervision, with no caffeine or naps.

Then the following day, the members of each group were placed in an MRI scanner – (which can monitor their brain functioning) – and were asked to learn a whole list of new facts, as snapshots were taken of their brains’ activities. Following that, the participants were all tested to see how effective the learning had been.

When the learning efficiency of the two groups was compared, there was an amazing 40% difference in the ability of the brain to make new memories as between the two groups. So all-nighters have to pay a mental price tag in terms of almost halving their ability to learn!

If you are a student, or learning new material of any kind, then this has to be ‘a wakeup call’ for you (if you will pardon the paradoxical pun!).

Matthew Walker made the following statement in response to these findings, about the impact of sleep on our ability to learn new information:

“This should be frightening considering what we know in our education populations right now about what is happening to sleep. It would be the difference between ‘aceing’ an exam and failing it miserably”

He goes on to say:

“It’s been recently discovered that you need sleep before learning, to prepare your brain, so it’s almost like a dry sponge, ready to soak up new information.

Sleep after learning is essential to hit the ‘SAVE’ button on those new memories so you don’t forget them”. 

He then also goes on to state that:

“Without sleep our memory circuits effectively become waterlogged and you can’t absorb information.”

So, to be clear, we need adequate sleep to prepare to soak up new information; and we need adequate sleep afterwards to consolidate the learning (in the form of memory traces in the brain).

Conclusion

This evidence about the importance of sleep has emerged over the last 20 years, and has massive implications for our health, and our ability to learn, to interact with others effectively, and to enjoy life.

Since I read the review by James McConnachie, I have been religiously making sure I get at least 8 hours’ sleep per night, and intend to get Matthew Walker’s book. I strongly recommend it, and also watching him talking on ‘You Tube.’

But please bear in mind: This blog has given you some of the latest information about sleep from an expert. I’ve just given you some declarative knowledge (which means that you’ve now got some information that can be retained or stored; or articulated or stated to another person). This has to be distinguished from what we call ‘procedural knowledge’.  That is to say, knowing how to tie shoe laces is not at all the same thing as being able to tie shoe laces.

If you want this information about sleep to improve your quality of life – your health and relationships, your learning and memorizing ability, and safety when driving – then you need to turn this information into procedural knowledge.

You need to actively change your sleep patterns, which are most likely well established habits!

You need to be able to stick to your commitment to change your sleep habits, and assertively alter them in the face of possible pressure from others. As Dr Phil said, “This is when the rubber hits the road”.

renata-taylor-byrne-lifestyle-coachIf you want support in doing this, that’s when coaching can be a great moral and practical support. So contact me if you want to take on board these findings and change your sleep patterns for the better.

That’s all for now.

Best wishes,

Renata

Renata Taylor-Byrne

Lifestyle Coach-Counsellor

The Coaching/Counselling Division

Email: renata@abc-counselling.org

Telephone: 01422 843 629

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Sleep,