More and more these days, we hear how reading a device such as a mobile phone, tablet or e-book before you go to
sleep at night, not only keeps you awake, but also gives you a poorer quality
of sleep when you do finally nod off.
And there are even worse side-effects.
But we also know the healthier solution – read a printed book at bedtime. (Or printed magazine, perhaps?)
According to a recent study by Harvard
Medical School, healthy young adults were tested by alternatively asking them
to read a light-emitting e-book and a printed book, within one hour before
their bedtime.
The quality of their sleep – and the
quality of their experience the next day – was then measured.
Those reading the printed book fared
significantly better.
When the participants read the e-book at
bedtime, they took longer to fall asleep, saying they felt less sleepy, compared
with the other evenings when they read a book.
Significantly however, they also experienced
sharply reduced mental alertness the next morning, saying it took them many hours
longer to “fully wake up” than when they had read a printed book the night
before.
According to the researchers: “These
results indicate that reading a [light emitting] e-book in the hours before
bedtime likely has unintended biological consequences that may adversely impact
performance, health, and safety.”
Reading e-books at night delays a person's “circadian clock” and suppresses levels of
the sleep-promoting hormone melatonin, the
researchers say.
They add: “The results of this study are of
particular concern, given recent evidence linking chronic suppression of melatonin
secretion by nocturnal light exposure with the risk of breast, colorectal, and
advanced prostate cancer associated with night-shift work, which has now been
classified as a probably carcinogen by the World Health Organisation.”
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