The quality of sleep is essential for overall well-being. However, exposure to blue light emitted by electronic devices and excessive use of technology can disrupt the natural sleep cycle. At the same time, certain natural supplements, such as melatonin, magnesium, L-theanine, ashwagandha, and lavender, can help improve sleep quality. This article explores the impact of blue light and technology on sleep, as well as the effectiveness of these supplements in promoting restorative rest.
The impact of blue light on sleep
Blue light is part of the visible light spectrum, with a wavelength between 380 and 500 nanometers. It is naturally emitted by the sun and artificially by the screens of our electronic devices such as our phones, tablets, computers, and televisions. While beneficial during the day to maintain alertness and improve mood, excessive exposure to blue light in the evening can disrupt sleep.
Disruption of melatonin production
Melatonin is a hormone produced by the pineal gland that regulates the sleep-wake cycle. Exposure to blue light in the evening inhibits melatonin production, thus delaying sleep onset and affecting sleep quality. According to the National Institute of Sleep and Vigilance (INSV), excessive screen use before bedtime can lead to difficulties falling asleep and frequent nighttime awakenings.
Circadian rhythm desynchronization
The circadian rhythm is the internal clock of our body that regulates sleep and wake cycles over a 24-hour period. Exposure to blue light in the evening can desynchronize this rhythm, leading to sleep disorders such as insomnia.
The impact of technology on sleep
In addition to blue light, the use of technology itself can harm sleep quality.
Excessive cognitive stimulation
Engaging with stimulating content on social media, video games, or television shows before bed can increase mental excitement, through a good dose of dopamine, making it harder to fall asleep. Using new technologies in the evening can delay bedtime and reduce total sleep duration.
The blue light emitted by the cell phone screen in clock mode can also harm sleep quality.
Notifications and nighttime interruptions
Sound or light notifications from devices can interrupt sleep, even unconsciously, thus reducing its quality. It is recommended to put devices on silent mode or turn them off at night to avoid these disturbances.
Natural supplements to improve sleep
Several natural supplements can help improve sleep quality.
*** Please note, although these supplements can generally be taken safely, consider consulting a healthcare professional before starting a new supplement routine, especially if you have an underlying health issue or are currently taking medication.***
Melatonin
The melatonin, often called the 'sleep hormone', plays a key role in regulating the circadian rhythm, the internal clock of our body. It is naturally produced by the pineal gland in response to darkness, signaling to our body that it is time to rest.
Research has shown that melatonin can be an effective supplement for people suffering from insomnia or circadian rhythm disorders, such as jet lag. In addition to promoting faster sleep onset, it helps improve the quality and overall duration of sleep. Unlike some sleeping pills, it does not create dependency and has few side effects when used at appropriate doses (generally between 0.5 mg and 5 mg, depending on individual needs).
It is important to note that melatonin acts as a sleep regulator and not as a sedative. To maximize its effectiveness, it should be taken 30 to 60 minutes before bedtime.
Magnesium (glycinate or biglycinate)
The magnesium glycinate is a highly absorbable form of magnesium, recognized for its soothing and relaxing properties. This essential mineral plays a key role in muscle relaxation, mood regulation, and stress reduction, while promoting restorative sleep.
Research indicates that magnesium glycinate may help improve sleep onset and overall sleep quality, particularly in individuals who are stressed or have a magnesium deficiency. Gentle on the digestive system, it is well tolerated and is an excellent choice for supporting mental and physical well-being. (See the article: Magnesium, an essential for health!!!
Ashwagandha
Ashwagandha, an adaptogenic plant from Ayurvedic medicine, is renowned for its soothing effects on the body and mind. It helps reduce stress, balance cortisol levels, and promote better quality sleep.
Studies have shown that ashwagandha can improve symptoms related to insomnia and generalized anxiety disorder (GAD). Thanks to its adaptogenic properties, it supports the body's ability to adapt to stressors while promoting a state of deep relaxation. It is generally well tolerated and effective when integrated into a daily routine. (See the article:
L’ashwagandha, le ginseng indien et ses propriétés
The combination of magnesium and ashwagandha, a duo for sleep
The combination of ashwagandha and magnesium could significantly improve sleep and mental health. Taken together in appropriate doses, this duo offers an effective natural approach to enhance stress management, sleep, and mental health. (However, it is recommended to consult a healthcare professional to ensure their compatibility with your needs.)
L-theanine
La L-theanine is an amino acid naturally found in green tea, recognized for its relaxing properties without causing drowsiness. It works by stimulating the production of alpha waves in the brain, associated with a state of relaxation and mental clarity.
Studies have shown that L-theanine can help reduce stress and anxiety while promoting better quality sleep. As a supplement, it is often used to calm the restless mind, facilitate falling asleep, and improve sleep duration, particularly in individuals facing high levels of stress.
With typical doses ranging from 100 to 400 mg, L-theanine is well tolerated and has no significant side effects. It can be taken alone or in combination with other sleep-promoting substances, such as magnesium or melatonin, for optimal synergistic effect. (See the article: The benefits of l-theanine
Lavender
Lavender, known for its soothing properties, has been used for centuries to promote relaxation and improve sleep quality. It helps to calm the nervous system and reduce tension.
Research suggests that lavender may have a beneficial effect on sleep disorders, including mild insomnia, by promoting a state of relaxation conducive to falling asleep.
Valerian
Valerian is a plant used since antiquity for its natural calming and sedative properties. Often consumed in the form of herbal tea or as a supplement, it is recognized for helping to reduce anxiety and promote deep and restorative sleep.
Studies have shown that valerian works by increasing levels of GABA (gamma-aminobutyric acid) in the brain, a neurotransmitter that promotes relaxation and reduces restless thoughts. Well tolerated in moderate doses, it is a natural solution to improve sleep quality, especially in people suffering from mild insomnia.
Tips to minimize the impact of blue light and technology on sleep
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Limit screen time before bed It is recommended to avoid screens at least one hour before sleeping to allow the production of melatonin to occur naturally.
- Use a standard alarm clock for the time at night: It is recommended to use a regular alarm clock rather than the phone as an alarm clock. The phone's screen emits blue light, which may disrupt sleep quality.
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Use blue light filters : Applications or settings on devices can reduce blue light emission in the evening.
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Adopt a relaxing bedtime routine Engaging in calming activities such as reading a book (paper), meditating, or taking a warm bath can promote falling asleep.
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Create a sleep-friendly environment Make sure the room is dark, quiet, and at a comfortable temperature.
The impact of blue light and technology on sleep is undeniable. By disrupting the circadian rhythm and inhibiting melatonin production, these elements can compromise the quality of your rest. However, simple adjustments like limiting screen use before bedtime, adopting relaxing routines, and prioritizing a sleep-friendly environment can make a big difference.
Furthermore, the integration of natural supplements such as melatonin, magnesium, L-theanine, ashwagandha, and lavender or valerian can help improve sleep quality and reduce stress. These solutions, combined with balanced lifestyle habits, will allow you to regain peaceful and restorative nights.
Don't forget, if you are suffering from persistent sleep disorders, consult a healthcare professional for a diagnosis and personalized advice.
References:
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Article written by Audrée Hogue