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Technology’s Impact on Healthy Sleep
JEFFREY S. DURMER, MD, PHD
Adjunct Professor, Georgia State Univ.Chief Medica l Off icer, Fus ionHealth, At lanta, GA
AgendaHow Technology Detracts from Your SleepHow Technology Benefits Your SleepEmerging Technologies To ConsiderQuestions & Discussion
What We Mean by Technology“a combination of domain specific & applied scientific knowledge in the development of innovative solutions to practical problems”
In the context of “sleep”, technology’s impact is not limited to medical or scientific technology, but also to readily available consumer-based technologies that pervade society.
How Technology Detracts from SleepLight Emitting Devices (especially in blue-green wavelength)
- Stimulate Wake
- Deactivate Sleep- Stimulate Information and Novelty Seeking behaviors- Stimulate Movement and Temperature- Stimulate Appetite and Change Energy Balance
Understanding How Technology Detracts from Sleep
2011 National Sleep Foundation’s Sleep in America Poll- 1,508 Americans interviewed and matched to 2009 US Census data- 47 Semi-Structured Sleep Habits survey
Results: 90% of Americans use a technology device in the hour before bedtime (60% of all TV; 72% adolescents mobile phone)The more interactive tech devices used (computer/laptop, mobile phone, video games) the more difficulty falling asleep and unrefreshing sleepSleep onset was much later in younger vs older adults
Gradisar M, et al. The sleep and technology use of Americans: findings from the NSF’s 2011 Sleep in America poll. JCSM 2013;9(12):1291-9
Understanding How Technology Detracts from Sleep2011 National Sleep Foundation’s Sleep in America Poll
Gradisar M, et al. The sleep and technology use of Americans: findings from the NSF’s 2011 Sleep in America poll. JCSM 2013;9(12):1291-9
Understanding How Technology Detracts from Sleep
Technology use and Sleep Quality in Preadolescence & Adolescene- 850 children Self-Report technology use, sleep wake behavior, circadian preferences- Structured Self-Report scales: School Sleep Habits Survey, Mobile Phone Involvement Questionnaire, Shorter PromisQuestionnaire
Results: Evening circadian preference, mobile phone and internet use, the number of other activities after 9:00pm, late turning-off time and number of devices in the bedroom all have a negative impact on sleep quality.
Bruni O, et al. Technology use and sleep quality in preadolescene and adolescence. JCSM 2015;11(12):1433-41
Understanding How Technology Detracts from Sleep
Technology use and Sleep Quality in Preadolescence & Adolescene
Bruni O, et al. Technology use and sleep quality in preadolescene and adolescence. JCSM 2015;11(12):1433-41
Understanding How Technology Detracts from SleepActual Sleep Times in the US
https://jawbone.com/blog/circadian-rhythm/ (n=1,000,000 UP wearers) http://www.gallup.com/poll/166553/less-recommended-amount-sleep.aspx(n=1,031 random sampled adults)
Understanding How Technology Detracts from SleepCDC Healthy People 2020
Youth Risk Behavior Surveillance System (YRBSS), CDC/NCHHSTP; National Health Interview Survey (NHIS), CDC/NCHS
69%31%!!
How Does Technology Detract from Sleep?
First you need to understand a little of the basic biology of sleep and wake to understand the impact (good or bad) that technology can have on this fundamental biological activity.
How the Brain “Wakes Up”Image detection:Rods (Black& White distributed)Cones (Color – macula)
Luminance:ipRGC (melanopsin)
Intrinsically Photosensitive:Retinal Ganglion Cells (ipRGC)
Intrinsically Photosensitive Retinal Ganglion Cells
(Barinaga Science 2002, 295:956)
Retinal Ganglion Cells Activate SCN
(Kalsbeek & Buijs, Cell Tissue Res, 2002)
SCN Activates “Wake Centers” & Shuts Down “Sleep Centers”
_ + +
+
The “Wake Switch”- Hypocretin/Orexin neurons in the Lateral Hypothalamus
(Baumann & Bassetti, Sleep Med Rev, 2005)
Light Activates Circadian “Wake System” & Shuts Down the “Sleep System”
How Technology Detracts from Sleep
The Light from Your Cell Phone = Melatonin Suppression & Disruption
Melatonin is produced in the brain during sleep and increases throughout the night
Light suppresses Melatonin production and alters sleep signaling
The Light from Your Cell Phone = Appetite Stimulation & Weight Gain
Hypocretin/Orexin is a potent wake promoting neurotransmitters that also stimulates food intake
Sleep deprivation: Leptin and Ghrelin are regulators of energy balance signaling
Dampens the circadian rhythm of LeptinIncreases the release of Ghrelin – increases food intake
Understanding How Technology May Help SleepEnhancing sleep through technology means producing the best environment for sleep:
- Dark- Cool- Quiet- Continuous- Calming the Mind- Relaxing the Body- Training the Brain to Sleep
Understanding How Technology May Help SleepEnhancing sleep through technology means producing the best environment for sleep:
- Dark
Removal of Light Emitting DevicesOrange lightsOrange glassesNight-light phoneLight attenuating devices
Understanding How Technology May Help SleepEnhancing sleep through technology means producing the best environment for sleep:
- Cool
Smart House ThermostatsCooling Pads Airflow devices
Understanding How Technology May Help SleepEnhancing sleep through technology means producing the best environment for sleep:
- Quiet
Natural soundsAir Flow – FansNoise cancelling technologySound attenuating technologyConductive Auditory Stimulation
Understanding How Technology May Help SleepEnhancing sleep through technology means producing the best environment for sleep:
- Continuous
Whatever technology you use, must be in place continuously through the night
Understanding How Technology May Help SleepEnhancing sleep through technology means producing the best environment for sleep:
- Calming the Mind
Guided ImageryCognitive RestructuringMindfulness Meditation
Understanding How Technology May Help SleepEnhancing sleep through technology means producing the best environment for sleep:
- Relaxing the Body
Segmental Muscle RelaxationMindfulness MeditationAroma therapyRestorative YogaConductive Auditory Stimulation
Understanding How Technology May Help SleepEnhancing sleep through technology means producing the best environment for sleep:
- Training the Brain to SleepOnline CBTi
Circadian Modeling
Light & Therapy
Emerging Technology and SleepPopulation Sleep-Health Programs
- Large scale digital sleep-health risk screening- Home-based assessments (Medical & non-Medical)- Digital medical evaluation & consultation- Passive sleep-health device & therapy surveillance- Algorithmic issue escalation to sleep-health professionals- Personalized programming & individualized outcomes- Wellbeing vs disease focused
Remote Digital Sleep Management
Questions & Discussion
For more information about upcoming webinars & events visit:
www.rls.org/get-involved/education-events