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Connected & Restless: How New Technology is Affecting Our Sleep [Infographic]

When you’re tired after a long day, there’s nothing like getting into your pajamas, crawling into bed and … staring into the harsh light of your smartphone for an hour?

Technology can both help and hurt your sleep every night. With 60% of Americans admitting to sleep problems, and 95% of people saying they look at their smart phone or a computer screen before bed, the tech could be why we’re so exhausted!

Check out this graphic we made to show what’s likely keeping you up at night, and some tech options that can actually help you sleep better:

How Technology is Affecting Your Sleep

How Tech Affects Your Sleep 95% of people use their phone or computer within the hour before bed *40% of respondents in a survey admitted to checking emails in the middle of the night *60% of Americans have sleep problems, including night-waking and feeling tired in the morning *44% of people with cell phones sleep with their phones next to the bed  The effects of less than 8 hours of sleep: *Reduced alertness *Slowed reaction time *Lack of productivity and efficiency *Contributing factor for depression *Weight gain *Up to 20% of car accidents are the result of drowsy drivers!  LED and ZZZs … The blue LED light of electronic devices affects your body’s circadian rhythm, disrupting melatonin production (the hormone that regulates our sleep- and wake-cycles)  Too much of a good thing That new game might be getting you a little too excited – and when you’re excited your body releases cortisol (the stress hormone)  “Junk Sleep” – what scientists are calling the disrupted sleep we’re getting thanks to digital disturbance  School Daze As the number of kids with computers and TVs in their bedrooms goes up, the amount of sleep they get goes down – 43% of kids fall into this category.  *Kids with a TV in their room watch 1 hour more of TV per day than their peers *18% of teenagers are woken up during the night by texts, emails, or phone calls  *Less sleep means worse grades, attention, and memory  How Technology Can Help You Sleep Don’t worry! There’s hope for the almost 30% of people who say they couldn’t live without their phones.  1. White Noise Apps Does every little sound keep you awake at night? These apps have everything from soothing rain drops to exotic forest sounds.  2. Get Low Apps that dim the light on your screen as the day wears on can help normalize your circadian rhythm  3. Sleep Cycle This app tracks your sleep cycle based on your movement throughout the night, so you can decide what changes you need to make to get a better sleep. Bonus – It determines your optimal wake-up time so you feel refreshed in the morning.  The Trouble with Two Is your partner’s alarm waking you up before you’re ready? Wearable tech can gently vibrate to wake them up, letting you sleep on peacefully.  A Good Foundational Mattress Nothing beats a quality mattress if you want quality sleep. With so many kinds available, take your time and invest in the right one for your needs. Check out the Purple Mattress right now!  Pillow Talk  Are you a side-sleeper or do you sprawl on your back? The answer determines the thickness and density of the pillow you need.  Always chasing the cool side of the pillow? Try a pillow with high air-flow, or even cooling gel.  Tech-Free Tips For Sleeping Don’t forget these tried and true methods for getting some shut-eye:  1. Keep the lights low before bed 2. Have a regular schedule 3. Limit late-in-the-day caffeine and alcohol 4. Log-off, power-down, and get some rest!  Sources: http://sleepfoundation.org/bedroom/see.php http://www.webmd.com/sleep-disorders/features/power-down-better-sleep http://sleepfoundation.org/media-center/press-release/annual-sleep-america-poll-exploring-connections-communications-technology-use- http://sleepfoundation.org/media-center/press-release/annual-sleep-america-poll-exploring-connections-communications-technology-use- http://www.pewinternet.org/fact-sheets/mobile-technology-fact-sheet/ http://www.bloomberg.com/news/articles/2014-01-07/bedroom-invading-smartphones-jumble-body-s-sleep-rhythms http://www.huffingtonpost.com/dr-jim-taylor/how-your-children-can-get_b_3492410.html http://www.quickanddirtytips.com/tech/software-apps/technology-to-help-you-sleep http://ca.complex.com/pop-culture/2013/04/10-technologies-to-help-you-sleep-better/sound-oasis-pillow http://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379 http://www.rospa.com/road-safety/advice/drivers/fatigue/road-accidents/ http://www.webmd.com/sleep-disorders/excessive-sleepiness-10/10-results-sleep-loss?page=3 http://dreamstudies.org/2012/05/15/why-kids-cant-sleep-growing-up-in-the-digital-age/

How Tech Affects Your Sleep

95% of people use their phone or computer within the hour before bed
*40% of respondents in a survey admitted to checking emails in the middle of the night
*60% of Americans have sleep problems, including night-waking and feeling tired in the morning
*44% of people with cell phones sleep with their phones next to the bed

The effects of less than 8 hours of sleep:

*Reduced alertness
*Slowed reaction time
*Lack of productivity and efficiency
*Contributing factor for depression
*Weight gain
*Up to 20% of car accidents are the result of drowsy drivers!

Melatonin and Computer Screens…

The blue LED light of electronic devices affects your body’s circadian rhythm, disrupting melatonin production (the hormone that regulates our sleep- and wake-cycles)

Too much of a good thing

That new game might be getting you a little too excited – and when you’re excited your body releases cortisol (the stress hormone)

“Junk Sleep” – what scientists are calling the disrupted sleep we’re getting thanks to digital disturbance

School Daze

As the number of kids with computers and TVs in their bedrooms goes up, the amount of sleep they get goes down – 43% of kids fall into this category.

*Kids with a TV in their room watch 1 hour more of TV per day than their peers
*18% of teenagers are woken up during the night by texts, emails, or phone calls

*Less sleep means worse grades, attention, and memory

How Technology Can Help You Sleep

Don’t worry! There’s hope for the almost 30% of people who say they couldn’t live without their phones.

1. White Noise Apps
Does every little sound keep you awake at night? These apps have everything from soothing rain drops to exotic forest sounds.

2. Get Low
Apps that dim the light on your screen as the day wears on can help normalize your circadian rhythm

3. Sleep Cycle
This app tracks your sleep cycle based on your movement throughout the night, so you can decide what changes you need to make to get a better sleep. Bonus – It determines your optimal wake-up time so you feel refreshed in the morning.

The Trouble with Two

Is your partner’s alarm waking you up before you’re ready? Wearable tech can gently vibrate to wake them up, letting you sleep on peacefully.

A Good Foundational Mattress

Nothing beats a quality mattress if you want quality sleep. With so many kinds available, take your time and invest in the right one for your needs. Check out the Purple Mattress right now!

Pillow Talk

Are you a side-sleeper or do you sprawl on your back? The answer determines the thickness and density of the pillow you need.

Always chasing the cool side of the pillow? Try a pillow with high air-flow, or even cooling gel.

Tech-Free Tips For Sleeping

Don’t forget these tried and true methods for getting some shut-eye:

1. Keep the lights low before bed
2. Have a regular schedule
3. Limit late-in-the-day caffeine and alcohol
4. Log-off, power-down, and get some rest!

Sources:
http://sleepfoundation.org/bedroom/see.php
http://www.webmd.com/sleep-disorders/features/power-down-better-sleep
http://sleepfoundation.org/media-center/press-release/annual-sleep-america-poll-exploring-connections-communications-technology-use-
http://sleepfoundation.org/media-center/press-release/annual-sleep-america-poll-exploring-connections-communications-technology-use-
http://www.pewinternet.org/fact-sheets/mobile-technology-fact-sheet/
http://www.bloomberg.com/news/articles/2014-01-07/bedroom-invading-smartphones-jumble-body-s-sleep-rhythms
http://www.huffingtonpost.com/dr-jim-taylor/how-your-children-can-get_b_3492410.html
http://www.quickanddirtytips.com/tech/software-apps/technology-to-help-you-sleep
http://ca.complex.com/pop-culture/2013/04/10-technologies-to-help-you-sleep-better/sound-oasis-pillow
http://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
http://www.rospa.com/road-safety/advice/drivers/fatigue/road-accidents/
http://www.webmd.com/sleep-disorders/excessive-sleepiness-10/10-results-sleep-loss?page=3
http://dreamstudies.org/2012/05/15/why-kids-cant-sleep-growing-up-in-the-digital-age/

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