QI was said to have said that before falling asleep, worse still if you are already in bed, you don’t have to look at the devices? Many. And the reason is that the evening relaxation and the production of melatonin interrupts and therefore the subsequent sleep is no longer being relaxing and restful. On the occasion of World Sleep Day, an expert explains all the mechanisms that are interrupted When in the evening, in bed we shake on social media. And how to remedy the lack of sleep.
World sleep day, how do devices interrupt relaxation?
In the evening and night they are a delicate moment, not only Because the body rests but above all because the mind that activates a very complex circuit is also relaxed aimed at de-storing: «This mechanism that is activated automatically in the evening favors the regulation of neurotransmitters responsible for induction and maintenance of sleep. The main deputy neuronal system is located in the neurons of the superchiasmatic nucleus of the hypothalamus, which through the optic nerve they receive the environmental light perceived by our eyes»Explains the Dr. Ilaria Laccu, neo -editor’s neurologist that continues: «Light is a fundamental factor in regulating melatonin Because it is produced by the hypothalamus only in dark condition ».
So when you look at your cell phone before falling asleep in the evening, it happens that The artificial light, penetrating the eyes, sends the melatonin production mechanism on tilt and therefore of propensity to sleep itself. With consequences on rest: “For this reason, sleep can be altered due to the cell phone during the different phases of the night: an inhibition in the release of melatonin makes you difficult to fall asleep”.
How blue light blocks the production of melatonin
In practice, How does the light of the mobile phone and devices actually act? «The mobile phone is an enlightened device through an electromagnetic radiation called blue light, which is part of that spectrum of lights that penetrate up to the retina, where we find particularly sensitive photocercers». Looking at the screen very close to the eyes, artificial light It is transmitted to the hypothalamus which therefore perceives that there is a hostile condition for sleep, inhibiting the secretion of melatonin. Thus a natural imbalance is created to the natural night process and to the circadian system to which is also added “a Night drop in cortisol and catecholamine favoring the persistence of a condition of stress who does not help our night rest »explains the doctor.
A problem that presents itself at all ages but that has serious consequences especially among young people: «If in fact you start to manifest a difficulty in the start of sleep, The boys will have a short and non -restaurateur sleep with a considerable impact on daytime activities, Due to excessive sleepiness in the morning. This condition is explained by one late secretion of melatonin which reaches its maximum peak later: instead of having it between 3 and 4 can arrive at 7 in the morning, a time when you should be rested and ready to start the day. Since sleep is part of a circadian cycle that lasts 24 hours, one of its alteration inevitably causes daytime disorders caused by a discomfort of a very complex system which interferes with numerous brain areas and therefore induces complex symptoms that can be annoying during the whole day “explains the expert.
Good habits for good sleep
So how to behave for a natural and restaurateur sleep? First of all avoid all devices, including TV, and choose aAnother more relaxing activity such as a hot bath, stretching, listen to relaxing music or massages. “AND The classic book is also perfect, as long as it is not a thriller Because it induces a condition of alert to celebrate to the brain that can disturb the beginning of sleep ».
It is also necessary to dispel another myth of good habits, to drink a herbal tea or a chamomile before bedtime because “despite containing relaxing substances, Drinking a quantity of excessive liquids before sleeping can induce a sleep interruption due to the need for bladder emptying. In the same way, alcohol should also be avoided but too heavy foods that slow down and weigh down digestion “concludes the expert.
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