If you’re like many adults, you might watch TV or flip through your cell phone to unwind after a long day. While you may find it relaxing, electric devices can interfere with a good night’s rest, especially if you have sleep apnea. The breathing disorder depletes your body of oxygen and interrupts your sleep cycle. When combined with blue light from your cell phone, you might toss and turn at night. Here’s what you need to know to get the quality of sleep you need.
Obstructive sleep apnea is the most prevalent form of the condition. When you fall asleep, the muscles in your mouth and throat relax, which can cause them to collapse. This can create an obstruction in your upper airway that can result in potentially hundreds of breathing disturbances throughout the night. Each event deprives your body of oxygen and interrupts your sleep cycle. Over time, this can affect your physical and mental health negatively. It also increases your risk of sleep deprivation. Simple mistakes can make it more difficult to get the rest you need, like using your cell phone before bed.
Screens from electronic devices, like your cell phone, emit blue light. While you’re naturally exposed to blue light from the sun, it can affect your production of melatonin at night. Melatonin is a hormone that helps you fall asleep. Watching TV or scrolling through social media while you’re lying in bed can tell your brain that it is time to wake up. If you have sleep apnea, you may already struggle to fall asleep and stay asleep. Reducing screen time can help you get a good night’s rest.
Sleep specialists recommend turning off electronic devices at least 1 hour before going to bed. Instead, take a brisk 30-minute walk, read a book, or listen to music. Lowering the lighting in your home can also trick your brain into producing melatonin. Create a great sleep environment by keeping your bedroom dark and at a cool temperature. A white noise machine can also promote a relaxing sleep environment.
You have multiple options to treat sleep apnea. A CPAP machine is the most traditional method. Air pressure is delivered through a nasal mask to prevent pauses in breathing. As an alternative, you may be a candidate for an oral appliance. The custom-fit device holds your jaw and tongue in more comfortable positions, keeping your airway open. You can breathe easily and sleep peacefully with the right sleep apnea treatment and changes to your bedtime routine.
Turning off your cell phone can help you restore your sleep debt to wake up feeling alert and well-rested.
About Dr. Elizabeth Wallmann
Dr. Wallmann earned her dental degree at the University of Texas Health Science Center and has continued her education to specialize in dental sleep medicine. She is a member of various professional organizations, including the American Board of Dental Sleep Medicine. Request an appointment through her website or call her office at (623) 244-4452.
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