Sleep and new technologies

A GROWING USE OF NEW TECHNOLOGIES

Television, video games, internet, are all interactions that delay bedtime and shorten sleep time per night. In addition, the brightness of the screens disrupts the secretion of melatonin (the sleeping hormone) and delays falling asleep. The misuse of new technologies by the French therefore affects the length and quality of their nights.

The new technologies are used by almost all French people, and statistics show an increasing use in the evening 1:

• 9 out of 10 people use new technologies in the evening.
• Television is mostly watched in the evening and nearly 3 out of 10 French people watch it in bed.
• More than a third of French people use their computers, tablets, or smartphones in the evening in their beds.
• 20% of the French have their laptop or smartphone in operation at night. Among them, 64% are awakened by messages during their sleep.

SLEEP, A VITAL NEED

Sleep is essential to the proper functioning of the body. Essential to growth, cell development and preservation of cognitive abilities (learning, memory), sleep also plays a key role in the preservation of our well-being.

In France, 4 out of 10 people are affected by sleep disorders 2. Difficulties of falling asleep, multiple awakenings in the night or awakening too early in the morning, are as many disruptions that have harmful repercussions. Although the causes of these disorders are varied (stress, depression, unbalanced diet ...) and sometimes misunderstood, the excessive use of new technologies is one of the responsible for these disturbances.

PRACTICAL RECOMMENDATIONS

Here are some tips to reduce the bad habits of the use of new technologies and thus preserve its sleep:

• Prefer relaxation activities such as reading a book.
• Avoid exposing yourself to the screens before going to bed.
• Establish time limits to disconnect.
• Put your laptop in "silent" or "airplane" mode during the night.
• Reduce the brightness setting of its screen at night.

1 INSV Survey - MGEN 2016 "Sleep and new technologies", http://www.institut-sommeil-vigilance.org/wp-content/uploads/2016/03/RESULTATS_ENQUETE_INSV_MEGN2016.pdf

2 Survey INSV - MGEN 2012 "Sleep and performance in everyday life", http: //www.institut-sommeil-vigilance.org/wp-content/uploads/2012/06/Enquete-2012-Performance.pdf

Source: Lescuyer Laboratory