Dealing With Screen Insomnia
I think it is a real thing, and something that I haven't really considered before, I think a lot of folks that are into online marketing or folks that take work home or even just using devices at night can suffer from screen insomnia. All of us tend to spend way more time than we should in front of a device steering at that screen.
In my case, I have been working on a project and putting in some long screen hours, it wasn't something that happened overnight, more like one of those silent approach kind of things, just taking ages to get to sleep and then having that broken sleep waking up feeling like a half-opened pocket knife, even a couple of coffees wouldn't get the motor running full noise.
I came across this theory about the blue light that is emitted from digital screens, apparently, it affects our brains the simplest way to describe it is
" blue sky daytime it sets off something in our brains we are ready to go"
At night our natural rhythm is to slow down, excluding Friday or Saturday nights that is.lol. So when we expose ourselves to artificial blue light, instead of slowing down we are speeding up onto another waking cycle.
You guys probably know about this one it was a revelation to me, the obvious choice is not to work so long into the evening, setting a definite cut off times kind of worked, but as we know it can be so easy to lose track of time.
In my travels, I came across this excellent application which I thought I would give a go, F.lux, ( just search in your browser) I installed it on my laptop and have been using it for about a month, you set it to your time zone and then as dusk falls the app will start reducing the blue light being emitted by your device.
It takes a little to get used to, the blues become greens and as the evening progresses the light on the screen dims.
Results, it took about a week and a half but finally getting back to some really good sleeping routines. So it has been really helpful all around so thought I would share.
Not sure but I think many online marketers may have sleep deprivation, and suffer from screen insomnia, kind of comes with the territory and working across time zones, you may and not even realize that you do.
Thinking about Eyes
On the subject, our eyes can be so important and taking care of them can be equally important, I have taken to increasing the size of the zoom on the screen currently running at 125% it has made a huge difference.
Would love to know any tips or tricks that you may use, to protect and save your eyes from strain.
I think a trip to the optometrist may be a bit overdue, but in typical man fashion I have been putting that one off.
Thank you.
Alex
Recent Comments
39
I think you're definitely on to something, Alex. We also forget to blink when working long hours in front of a monitor, and our eyes can dry out and become very itchy. Rubbing them too hard is not good, either.
We'll focus on ergonomics and invest in an expensive chair with lumbar support, or a standing desk so as not to sit all day. But, let's not lose sight of our eyes (pun intended). Eyesight is a very precious gift, not to be taken for granted!
Hi Hal, you've still got it that sense of humour.
That is such a good point, we do spend money, time and effort, focusing on the ergonomic features.
Our eyes can be the most important, I have been doing some big hours, and definitely realizing that it is not sustainable. Which is probably got me thinking more about that overall work based health.
Who knows there may even be a niche on that one.lol.
Thanks for sharing your tips Hal much appreciated,
Alex
Classic, Hal, I just checked that one out, way out of my league, thank you for the suggestion works with a hyphen though.
Immmmmmmmmmmmmmmmm.
Many thanks and the eyes do have it.
You have brought up a good point. It is so easy to get hooked into WA and to forget about time. That is all well and good, but I do think we spend too many hours on here, often, and need to take little breaks. Thanks for the reminder.
Hi Fran, it can be an easy and happy place to get lost in, finding that healthy balance can bring real value.
One of the keys can be too function on breaks and stick to them. Screen time has a habit of running away on us and that ten minute, job it exploration has the habit of becoming an hour.
Thank you for commenting.
Alex
Hey hi Alex -- agree -- spending too much time in front of any screen can become problematic ...
? screen insomnia -- first i've heard of this ... would you like to expand on this?
F.lux sounds interesting -- plan to check it out ....
currently use 'blue-blocker' lenses when working in front of the screen .... apparently helps to block blue wavelengths ...
best light to be exposed to is natural sunlight ... versus any synthetic made ...
thanks kindly for sharing today -- much appreciated, cheerio ...
Hi Keisha,
Expanding on it, blue light is environmentally friendly, however, blue light can affect our ability to get to sleep and effect the quaily of that sleep. Until the advent of artificial lighting, we had a much more natural routine, the sun came up we worked and did our stuff the sun went down we retired inside, relaxed and slept we follow the sequence of day and night........ in much of the world today, evenings are illuminated, and with the advent of devices we are exposed to even more artificial light, as budding affiliate marketers we are exposed on another level, many working evenings after a days work.
Artificial light at night throws the body's biological clock, the circadian rhythm—out of whack. So when we should be slowing down relaxing the blue light is actually doing the opposite. during the daytime, the blue light that we get in our natural environment actually, boosts our attention, increases our reaction times, helps with the conversion of energy and can have an effect on elevating our moods.
So blue light after dark is actually going against our natural rhythms and as such can have an effect on us.
When the sun goes down the body starts to produce more melatonin which helps us to go to sleep, being exposed to blue light inhibits this process.
Hence we may find it difficult to get to sleep.
By reducing the amount of blue light that we see then we can reintroduce our natural rhythms.
I hope that I have explained this so that it is understandable, that is my take on things at the moment.
Just exploring it really that is how I came across F.Lux, it has helped.
I see that you mentioned that you use, blue blockers, how do you find them. I have learned something new today didn't realize that they were available, until reading yours and Debbies responses.
Going to check them out.
From reading artificial blue light at night can have some negative aspects healthwise, not sure on that one so will research further.
Thank you for dropping by very much appreciated.
Alex.
hey hi Alex --- wonderful essay you've just written!
the penny dropped when you said this, "When the sun goes down the body starts to produce more melatonin which helps us to go to sleep, being exposed to blue light inhibits this process." this phrase gave me the a-ha moment and the light went on to understand this blue light effect / phenomenon on the body ....
with greater scientific research on wavelengths, we are learning more and more all the time ...
as for the 'blue blocker' lenses -- don't know as yet -- whether they really help or not ... i seem to be able to work on the computer longer so maybe helping -- yet still experience eye fatigue ... when outside though, it feels so much better to be in the natural light, especially sunlight ....
so, Alex, thanks so very much for your sharing on this vital topic as we all work on screens of all sorts (e.g. laptops, tablets, phones, etc.) for pretty much very long periods --- day or night it seems ...
thank you so much for the education on this topic..... and please kindly do keep us apprised of any new developments ...
enjoy a beautiful weekend ahead, all the best, cheerio ... 😊
Hi Alex. Great post which should be really helpful to many members. Fortunately, we don't have the problem. We are very much 'morning' people so get up very early and then go to bed early. We are so used to this now, we couldn't work in the evening even if our lives depended upon it!
Colette and Philip
Hi Colette and Philip
All I can say is that you guys are living the dream. That natural rhythm is so healthy and life sustaining.
A lot if guys here in WA work full time when they first get into it so the only time to get things done is at night. Even working online we can do some long hours at times.
I have just started thinking about things and am looking for solutions.
I really feel for the mom's here with families, in some cases the only time they get is when the house is quite at night.
Alex
You are right, that natural rhythm is so important. I (Philip) was a lawyer (solicitor) in London and the hours I worked were unbelievable, sometimes 36 hours without a break. Fortunately, Colette saved me (by marrying me) and two years later we were living in the Caribbean working toward that natural rhythm.
We truly hope you find your solution. Anything we can do to help, just let us know.
Your friends in Ecuador,
Colette and Philip
That is awesome Philip, a modern-day romance, you guys are a great team. I think that a lot of us are doing that side step, and looking at alternatives and alternative ways to create both that lifestyle and lifestyle income.
There is a story in your adventure, looking forward to reading it.
As for the eye thing just need to slow it down a bit, thank you for your kind wishes.
Living in Ecuador and creating an online marketing business, it just fires the imagination.
Alex
This is something that affects me a great deal, but I never considered the possible effect of blue light emissions. I assumed it was something to do with the electrical energy of the device. Definitely food for thought, Alex.
Cheers
Rich 👍
I know it seems crazy aye, what twigged me was had some young relatives staying, I am sure the kids today would have a device stitched to their arms of they could.
So time to go to bed and sleep, and you know when kids get tird and their eye's look line they are hanging out off their heads, couldn't get to sleep.
Tried it for a few days with out the devices, that was a mission on it's self, hey Preston, normal patterns returned.
I have been playing around with it, the app has been really helpful.
Alex
Thank you so much, Alex, for raising an awareness on an issue that really matters.
In as much as I want to work very hard, taking breaks and knowing when to stop for the day are key to my overall success, be it as a parent or in relation to my online business.
I’m keen to hear more on this subject.
Hi Euphemia, thank you for stopping by, it is something that I stumbled across and it works for me.
I wrote a response for Keishalina9 up above have a read it kind of explains something about the effect that blue light waves have on our bodies.
I have to agree with your, thoughts we do need to have a routine and work out what our parameters are, take breaks and work out when we are going to stop working.
Thank you for adding to the conversation much appreciated.
Alex
Alex great point well presented I have a cut off point of 5.30pm from my office and don't look at any device again until the morning time unless I am waiting for a support email in relation to my business
My wife on the other hand will look at a device from early evening until and sometimes in bed.
She has difficulty sleeping
I don't as I read a book or am just tired
Taking that break is important as it also gives us fresh ideas and thought as well
Thanks for sharing
Hi Dave, thank you for dropping by, I think that is one of the best things we can do for sustainability it can be so easy to just keep working.
I am not sure but some of the best ideas seem to pop into our heads when we are not, working but rather relaxing.
perhaps suggest to your wife that she tries winding down on device screen exposure at night try it a couple of times to see if it has some benefits.
Alex
I know that one well, some pressure goes on systems around this time of the year, there must be such an increase in traffic especially EFTPOS and card transactions.
We were dropping in and out all day, so frustrating.
Alex, thank you for reminding me about the F-lux application. I have heard about it but forgot it because of the busy life.
Even if we work for long hours at our computers we should take a break every hour. Stand up, walk around a bit, get some water to drink or a tea (too much coffee is not good - the eyes needs fluid, and coffee makes us rather lose water).
Every 20 minutes we should look away from the screen, relax a bit and fixate our eyes on a point about two-three meters away. That makes the eyes relax.
If you work from home all day, I recommend you to go outside in the middle of the day, take a walk for half an hour or so. Or you do some exercises inside the house. This helps you concentrate better in the afternoon and is a treat for your eyes.
Take care,
:-) Pernilla
Hi Pernilla,
Good to see you, hope all is will in your world.
I only got onto it, from my perspective it is one of those proof in the pudding kind of things.
I have found it useful.
Thank you very much for your tips and advice much appreciated.
Alex
See more comments
Hi Alex,
This is a very interesting malady. I have a very caring wife who insists that when it is dinner time, computer work is through for the day unless something of urgency of course.
I have Retinopathy and Glaucoma so many eye drops during the day I suppose ease the strain problem. I would prefer a more normal solution to eye strain.
You have to handle what you are dealt.
Thanks for sharing.
Bill
Hi Bill, that is so kind of Sue, I guess we all need to create those routines. I have only just started thinking about it, so a work in progress.
Thank you for sharing, I have a brother will glaucoma, it is something to deal with alright.
Really like your attitude, so true we do have to make the most of what we have got.
Alex
Hi Alex,
Thanks for the comment.
Bill