3C devices disrupt the biological clock and affect sleep quality

Do you often feel tired and lack energy during the day? The root cause is likely that you didn't sleep well the night before. But what exactly causes sleep disorders?

Today's special report focuses on how electronic devices disrupt our biological clock, especially for people who habitually use them before bed, potentially leading to sleep disorders without them even realizing it.

This junior high school student, who originally had a regular schedule, had his life changed after becoming addicted to his smartphone.

Dr. Hsiao Yi-ling, a psychiatrist at Taichung Tzu Chi Hospital, said: "When he was about to go to sleep, it was already past 3 a.m., but that was no longer his usual sleep time."

Disrupting the biological clock can cause a sharp drop in academic performance. Doctors say the brain has a mechanism to regulate sleep and wakefulness.

每The period from midnight to early morning is when the greatest desire to sleep occurs, which is the peak of the physiological curve for "nighttime sleep." In the morning, sleepiness decreases, and it is not until two hours in the afternoon that sleepiness rises slightly.

Scientists have discovered that the suprachiasmatic nucleus, located below the hypothalamus in the human brain, controls sleep behavior. It is influenced by external environmental factors such as light and time, and is also regulated by the hormone melatonin in the body.

Dr. Hsu Feng-shuo, a psychiatrist at Taichung Tzu Chi Hospital, said: "When you hold your phone up to your face, it's like holding a lamp and shining it on your face."

Dr. Lin Chieh-min, a psychiatrist at Taichung Tzu Chi Hospital, explained: "After irradiation, the so-called 'sleep hormone,' specifically melatonin, cannot steadily rise to a sufficient level to achieve the effect of inducing sleep."

The desire to sleep has been replaced by playing on mobile phones. Research shows that 20% of teenagers in Taiwan are addicted to the internet, and the age of "phubbing" has been rising steadily in recent years.

Ms. Tsai, a member of the public: "(What do you usually do before going to bed?) Scroll through my phone and watch TV. (Does this affect your sleep?) Actually, it does."

Hsiao Yi-ling, a psychiatrist at Taichung Tzu Chi Hospital, said: "If he is subjected to a lot of sound and light stimulation, his brain will be constantly activated, which will delay his sleep."

With many external stimuli causing difficulty falling asleep, some people drink alcohol to help them sleep.

Dr. Lin Chieh-min, a psychiatrist at Taichung Tzu Chi Hospital, said: "After drinking alcohol, people are more likely to urinate frequently and have vivid dreams, so they are more likely to wake up early. Although drinking alcohol may make it easier to fall asleep, the quality and depth of sleep are not deep, and it is also easy to have interruptions."

In the world of sleep, alcohol is a wolf in sheep's clothing. Falling asleep after drinking alcohol results in light sleep, which cannot truly enter the "deep sleep period" for restoring energy.

Dr. Hsu Feng-shuo, a psychiatrist at Taichung Tzu Chi Hospital, said: "Alcohol is toxic to the liver. When the alcohol concentration drops, a person will wake up, but in pain and fatigue."

With so many factors that can keep you awake, how can you get a good night's sleep?

Dr. Hsiao Yi-ling, a psychiatrist at Taichung Tzu Chi Hospital, said: "Sunlight and exercise can actually adjust our entire lifestyle, as can the secretion of melatonin in the brain, which can help us with our sleep cycle."

Doctors say that the human brain is like a computer, and you have to shut down the "worries" and "depression" programs one by one before going to sleep.

Before going to sleep, do some low-light, low-stimulation activities, such as tidying up your room or thinking about tomorrow's schedule on a sticky note to reduce worries after going to bed.

Dr. Lin Chieh-min, a psychiatrist at Taichung Tzu Chi Hospital, said: "It's unlikely that we won't turn off our devices before going to sleep, because our brains need to process the day's information, relax our minds and bodies, and then achieve the effect of sleep."

If you still can't fall asleep, try breathing exercises.

Close your eyes, inhale through your nose for 4 seconds, and then slowly exhale through your mouth for 8 seconds. Repeat this "abdominal breathing method" for 10 minutes before going to bed.

Dr. Lin Chieh-min, a psychiatrist at Taichung Tzu Chi Hospital, said: "By using this brief abdominal breathing technique, our heart rate can actually slow down."

Sleep disorders are a common problem in modern society. Most patients expect doctors to solve the problem with medication, but they forget that the key to a good night's sleep lies in their own lifestyle habits.

Interview and article by: Zhang Zeren
Photography and editing: Yang Junting

Source:Da Ai TV