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Many people have now become accustomed to scrolling through social media or watching shows before sleeping at night. We’ve all experienced that moment when we feel sleepy but get lost in our devices and think just one more episode or post won’t hurt. Although it may seem harmless, it can actually affect our health, especially our blood sugar levels. Screen time before bedtime can seriously affect your health. It’s not just about not getting enough sleep; It can also mess with the way our body manages blood sugar levels. Why can screen use before bed harm you and what can you do to improve the situation?
What is the role of blue light?
Blue light is the bright light emitted by devices like smartphones, tablets, and computers. This light can disturb our sleep. The primary issue is that it reduces melatonin production. “Melatonin is a hormone that helps regulate our sleep cycles. When you use devices that emit blue light before bed, it tricks your brain into thinking it’s still daytime,” Dr. Shehla Shaikh, consultant endocrinologist at Saifee Hospital in Mumbai, tells Health Shots. This prevents melatonin from rising, which signals that it’s time to relax and get ready for sleep.
When your body doesn’t make enough melatonin, the quality of your sleep declines. Less sleep makes you feel tired and affects how your body handles insulin. Research published in the National Institute of Diabetes and Digestive and Kidney Diseases shows that insufficient sleep can increase blood sugar levels, making it more challenging for the body to regulate glucose levels. So, if you find yourself scrolling on your phone late at night, your blood sugar may be affected.
Does sleep affect your blood sugar levels?
Research published in The Lancet Regional Health – Europe shows a worrying fact: exposure to light at night can increase the risk of type 2 diabetes, regardless of how much sleep a person gets. This happens because light at night disrupts our body’s internal clock, keeping us in an alert state instead of rested. When our nervous system is too active at night, it increases stress hormones, which can cause blood sugar levels to rise.
Chronic lack of sleep, often caused by excessive screen time at night, can lead to decreased insulin sensitivity over time. “This insulin resistance can lead to serious health problems like obesity, diabetes and polycystic ovarian syndrome (PCOS),” says the doctor. For women, this may result in problems with fertility and hormone levels. Men may face problems like decline in testosterone and erectile dysfunction due to poor sleeping habits.
What problems does a sedentary lifestyle cause?
While screen time is important, we must also consider the impact of a sedentary lifestyle on our health. In our technology-centric world, we often spend long periods of time sitting. “Lack of activity can lead to insulin resistance and increase the risk of heart disease,” the expert says. Sitting for too long can lead to weight gain, stiff muscles, and adverse effects on blood sugar control.
To counteract the effects of prolonged screen exposure, it is essential to incorporate more physical activity into your daily routine. Try to stand up and take a short walk every hour. Even doing simple stretches can relax your body and help reduce the adverse effects of excessive screen time.
How to Fix Poor Sleep Hygiene?
Now that we understand how screen time affects blood sugar levels, how can we maintain our health while enjoying the digital world? Endocrinologists share some strategies:
- Limit screen time before bed: Reduce your screen time by one to two hours before bed. Use this time to read a book, meditate, or simply relax without using screens.
- Use the blue light filter: Many devices have a night mode that reduces blue light. Use these settings in the evening to help keep your melatonin levels safe.
- Establish a relaxing ritual before sleep: Create a calming environment by dimming the lights and avoiding any stimulating activities. This may include taking a warm bath, journaling, or practicing deep breathing exercises.
- Stick to a consistent sleep schedule: Going to bed and waking up at the same time every day can help regulate your body’s internal clock.
- Monitoring your blood sugar: If you’re particularly concerned about how your lifestyle affects your blood sugar, consider tracking your glucose levels, especially at night. This can provide invaluable insight into your body’s reactions.
,Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you have about a medical condition.)
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