Sleep quality 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 a 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 phones, tablets, computers, and televisions. While beneficial during the day for maintaining alertness and improving 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, 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 our body's internal clock that regulates sleep and wake cycles over a 24-hour period. Exposure to blue light in the evening can disrupt this rhythm, leading to sleep disorders such as insomnia.
The Impact of Technology on Sleep
Besides blue light, the use of the technologies themselves can harm sleep quality.
Excessive cognitive stimulation
Engaging with stimulating content on social media, video games, or TV shows before bedtime can increase mental arousal through a surge 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 dial mode can also harm sleep quality.
Notifications and Nighttime Interruptions
Sound or light notifications from devices can interrupt sleep, even unconsciously, thereby reducing its quality. It is recommended to put devices on silent mode or turn them off during the night to avoid these disturbances.
Natural supplements to improve sleep
Several natural supplements can help improve sleep quality.
*** Please note, although these supplements are generally safe to take, be sure to consult a healthcare professional before starting a new supplement routine, especially if you have an underlying health condition or are currently taking medication.***
Melatonin
La melatonin, often called the 'sleep hormone,' plays a key role in regulating the circadian rhythm, our body's internal clock. 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 overall quality and duration of sleep. Unlike some sleeping pills, it is non-addictive and has few side effects when used at appropriate doses (usually between 0.5 mg and 5 mg, depending on individual needs).
It is important to note that melatonin acts as a sleep regulator rather than a sedative. To maximize its effectiveness, it should be taken 30 to 60 minutes before bedtime.
Magnesium (glycinate or biglycinate)
Le magnesium glycinate is a highly absorbable form of magnesium, known 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 suggests that magnesium glycinate may help improve falling asleep and overall sleep quality, especially in people who are stressed or have a magnesium deficiency. Gentle on the digestive system, it is well tolerated and an excellent choice to support mental and physical well-being. (See the article: Magnesium, an essential for health!!!)
Ashwagandha
Ashwagandha, an adaptogenic plant from Ayurvedic medicine, is known 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 stress factors while promoting a state of deep relaxation. It is generally well tolerated and effective when incorporated into a daily routine. (See the article:
Ashwagandha, Indian ginseng, and its properties
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 enhancing stress management, sleep, and mental well-being. (However, it is recommended to consult a healthcare professional to ensure they are suitable for your needs.)
L-theanine
The L-theanine is an amino acid naturally found in green tea, known for its relaxing properties without causing drowsiness. It works by stimulating the production of alpha waves in the brain, which are 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 a restless mind, ease falling asleep, and improve sleep duration, especially for people dealing with high stress levels.
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 alongside other sleep-promoting substances, such as magnesium or melatonin, for an optimal synergistic effect. (See 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 calm the nervous system and reduce tension.
Research suggests that lavender may have a beneficial effect on sleep disorders, particularly mild insomnia, by promoting a state of relaxation conducive to falling asleep.
Valerian
Valerian is a plant used since ancient times for its natural calming and sedative properties. Often consumed as a tea or supplement, it is known to help reduce anxiety and promote deep, restorative sleep.
Studies have shown that valerian works by increasing GABA (gamma-aminobutyric acid) levels in the brain, a neurotransmitter that promotes relaxation and reduces restless thoughts. Well tolerated in moderate doses, it offers a natural solution to improve sleep quality, especially for those experiencing mild insomnia.
Tips to Minimize the Impact of Blue Light and Technology on Sleep
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Limit screen use before bedtime It is recommended to avoid screens for at least an hour before sleeping to allow melatonin production to occur naturally.
- Use a standard alarm clock for the time at night: It is recommended to use a regular alarm clock rather than a phone as an alarm. The phone screen emits blue light, which can disrupt sleep quality.
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Use blue light filters : Apps 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 (paper) book, meditating, or taking a warm bath can help promote falling asleep.
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Create an environment conducive to sleep Ensure 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 factors can compromise the quality of your rest. However, simple adjustments like limiting screen time before bed, adopting relaxing routines, and creating a sleep-friendly environment can make a big difference.
Furthermore, incorporating 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 help you enjoy peaceful and restorative nights.
Remember, if you suffer from persistent sleep disorders, consult a healthcare professional for a diagnosis and personalized advice.
References:
- https://institut-sommeil-vigilance.org/sommeil-et-nouvelles-technologies/
- https://www.sommeil.org/lumiere-bleu-sommeil/
- https://www.sante-nova.fr/les-effets-de-la-lumiere-bleue-sur-le-sommeil-et-comment-les-attenuer/
- https://www.lanutrition.fr/sommeil-trois-complements-pour-bien-dormir?
- https://www.verywellhealth.com/ashwagandha-and-magnesium-8739403?
- https://www.pressesante.com/les-dix-sept-solutions-simples-et-naturelles-qui-favorisent-le-sommeil/
Article written by Audrée Hogue