1. How Electronics can affect your sleep
Indraj D.

2. Electronics; Having trouble sleeping?
Electronics are a part of lives in the 21st century. however when we are doing so, we are exposing light that our device emit and mental activity. light exposure increase wakefulness.

3. Electronics and your sleep
Part one; introduction

4. Part one
When children bring electronics along to bed, it is shown they have later weekday bedtimes and experience fewer hours of sleep per week. Plus, have more problems falling asleep in the daytime. Children who play with their devices before going to bed get a negative impact on their sleep. Furthermore, the radiation also has a negative impact on sleep. Well, I told you some of the impacts briefly but why is sleep important? Sleep is very essential for growth, learning, mood, creativity, and weight control. It is extremely important to get the right amount (8-9 hrs.) of sleep.

5. First, let’s learn about how you go to sleep…
All humans have an internal sleep clock in their head. Nestled deep in an area of the brain called ‘hypothalamus’, this is a time keeper that regulates many of our bodies functions ( Such as sleep ,energy, and hunger). Sunlight detected by cells in the retina of the eye sends messages to the brain that keeps us in a roughly 24-hour pattern. These light clues trigger all kinds of chemical events in the body, causing changes in behavior and physiology. For example; As evening approach's and light dwindles, the hormone melatonin begins to rise and so do the body temperatures- both which help us become less alert and more sleepy during night. So with the help of morning light, melatonin levels are low. With that, your body temperatures begin to rise and chemicals shift to help us feel alert and ready for the day.

6. How light from your electronics affect sleep
PART TWO; Full explanation

7. Get a good nights sleep
Many people use electronics devices to; help them go to sleep (by readying an eBook), check social media, or even as simple as putting an alarm on your smart phone. By doing all of this you are affecting your sleep, believe it or not. The light comes from your electronic devices like computers, smart phones, IPad, and energy efficient bulbs have been shown to delay the release of the hormone melatonin, a hormone released by the pineal gland which causes sleepiness(as we briefly had already discussed). Basically, electronics can keep you charged. Signals from your electronic device send alert signals to your brain. Light that your electronics produce is called ‘blue light’. Now this light is what causes the trouble for you to stay awake after turning your device off. Blue light mimics sunlight, which sends the messages to your brain (basically) saying “Hey! Its still morning, wake up.”. So when you try to go to sleep you can’t, those short-wavelength enriched light (blue light) have messed up your circadian system; 24 hour rhythm cycle.

8. A DOCTOR’S point of view
What does a professions who has been studying this for years have to say?

9. “ We have found the body’s natural circadian rhythms were interrupted by the short-wavelength enriched light (also known as blue light). People who read eBook took longer to fall sleep and reduced evening sleepiness, and reduced melatonin secretion, later timing of their circadian clock and reduced next-morning alertness than when reading a printed book” –Anne-Marie Chang
Dr. ANNE-MARIE CHANG
WHAT DOES SHE HAVE TO SAY ABOUT PLAYING WITH YOUR ELECTRONICS BEFORE BED;

10. Surveys that have been taken;
Survey one
Survey two
About 72% of children ages 6-17 have an electronic device in their room which leads to getting fewer hours of sleep on school nights, compared with other children to their parents. Again, electronics trick your mind into thinking its daytime (because of the light). When your sleeping environment should be dark.
95% of Americans use an hour of going to sleep (according to National Sleep Foundation).
Nearly all adults (89%) & a majority of children (75%) have at least one electronic device in their room at night with them ( television, phones, or laptops etc.)

11. How to get a good amount of sleep during the night 101
Solution
How to get a good amount of sleep during the night 101

12. Solution; rest is needed!
Ideally your bedroom shouldn’t have any lights on during the night. Especially light emitted through a T.V. or any electronic device. So you should consider turning off all lights in your bedroom. A dark bedroom is where you can have full rest. If you sleep in a dark environment , it is proven to be healthy for you.
If your not too keen on the idea of not having your electronics in your bedroom, download a program called ‘ F.lux ’. This makes your computers display and adapt to the time of day, which is actually good for your eyes. So warm light at night and seeing sunlight during the day. This can be installed also on iphones, iPods, or your iPad by the App store.
Expose yourself to a lot of daylight during the day so at night you will see less and that will control your natural circadian rhythm. This also means at night you can go to sleep easier.

13. Solution; part 2
If you sleep with your phone, turn it to silent so it wont disturb you if you get an or message in the middle of the night
Swap electronics for other relaxation activities; So if you feel the need to play with your electronics because your bored and you need something to do, do something calming. Something non-electronic related, you can do it to just wind down. Try reading (a printed book), yoga, and/or meditation.
Wear an eye mask, if needed to avoid light. Cover all the light in your room, as much as possible. Tip; If you tend to wake up in the middle of the night and use the washroom, try using a flashlight or night light. It is better than using the actual light.
Use blue light filters, you can buy them on your smartphone .By just going to the app store, you can adjust the lighting to see warmer colours at night. However if that is not available to you, there are these specially designed glasses for you to block out blue light emitted through your electronics.
Lastly, don’t even bring your electronics to your room. Stop playing with your device 2-3 hours before bed, that’s enough time for your eyes to rest 

14. A word from… sharp laboratories, America
“ Until manufactures develop more ‘circadian friendly’ electronics devices based on the time of day, we recommend dimming these devices at night. Dim them as much as possible in order to minimize melatonin suppression, and limiting the amount of time spent using devices prior to bedtime”
A word from… sharp laboratories, America
What do they have to say…

15. Extra facts; Did YOU Know…
Sleepiness causes accidents such as car accidents. In the U.S., fatigue is a cause of 100,000 car crashes and 1,550 related-crash deaths. Sleep loss is also a public safety hazard, you could also harm others with yourself. So get rest to be safe and healthy.
Sleep plays a huge role in thinking and learning. Lack of sleep impairs attention, alertness, concentration, reasoning, and problem solving. This makes it harder to learn. So if you have school the next night, be sure to get enough rest because your body deserves it!
If you don’t get enough sleep it can lead to serous health problems. According to a few estimates, 90% of people with insomnia- trouble falling asleep or staying asleep- also have another health condition.
Television can not only mess up your melatonin but also can raise your heartbeat making it harder to sleep.
“ A good laugh and a long sleep are the best cures in a doctors book” – Irish Proverb

16. Bibliography:
– By: Rebekah Mullany
Sleep loss;10 surprising affects
– Dr. Mercola talks about a survey
- Dr. Anne-Marie Chang
- How light from electronics affect your sleep

17. Thanks for watching
I Hope you learned something from my presentation today and learned to not play with your electronic before falling asleep!