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The term "intelligent phone addiction", like "sugar dependence," can not be a medically recognized condition, but it did not prevent scientists from aggressively studying the effects of smartphone use on those who are too attached to their devices especially young adults and children. So far, the results are not enough. A five to eight-year-old study published last year in theJournal of Clinical Sleep Medicine found that "the excessive use of smartphones was linked to total shorterto sleep time in children "and" use of asmartphone has also been associated with a significant reduction in sleep quality in young children ".

According to any new peer-reviewed study of more than 1000 university students published in the journalBorders in psychiatry, 40% of all respondents interviewed proved to be "addicted" to their phones-and nearly 70% of these telephone addicts suffered from poor sleep quality.

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To find out how many students were addicted to their telephone, the researchers, King College in London, had all the participants in the study complete theSmartphone Addiction Scale-Short Version (SAS-SV), a 10-point questionnaire that has evolved from the Scale Addiction Smartphone, which has been the measure of the standard international scientific community to evaluate smartphone dependence among young people for many years. They also had students complete a suitable version of thePittsburgh Sleep quality index Score, Which measures the quality of sleep. By using statistical analysis, researchers were able to assess how much the addiction of smartphones is widespread, and how an impact on their sleep.

The researchers noted that the participant's youth, the more likely they were to have addiction. "Smartphone addiction was more common among younger participants," explains the study. "This can reflect the increased willingness of young generations to adopt new uses for smartphones (for example, games, social media), which can give a greater risk of dependence. This could also linked younger participants that may have more time for these efforts. »

According to sleep scientists, it's not easy business and the link between smartphone use and bad sleep applies to people of all ages and sex. Asexperts explained In alarming terms, we live quietly an epidemic of global sleep deprivation. Instead of cigarettes harm our health, these are our portable devices, whose short wavelength lights are actually resetting our biological clocks and postpone our days all. The result is terrible sleep at a huge level.

The study published inBorders in psychiatry Notes that those who used their phones later in the evening and the night were particularly at risk of smartphone dependency. "Later use has also been significantly associated with smartphone addiction, with use after 1 hours conferring an increased risk of 3 times," concludes the study. "This association can be an indication of loss of control and use despite evil, which are a characteristic of behavioral dependence. Smartphone property has already been associated with more electronic media use in the night and later in a teenage bed survey. »

If you are afraid you can suffer from smartphone dependency, here are some methods that you can start using immediately to get it under control, according to Larry Rosen, Ph.D., Professor Emeritus of Psychology in California State University, Dominguez Hills, and the author ofThe distraction spirit: Brains ancara in a world of high technology andidism. And for more means to make sure you get good sleep, make sure you are fully aware of theSince always worst foods for your sleep.

"E-mails of the group, while being useful for team collaboration, are an increasingly problematic workplace distraction," Rosen writes in an article for theHarvard Business Review."After the second or third" answer all'-when most messages can be addressed to one or two people, rather than everyone, these chains to start feeling oppressive, adding foreign content to our boxes of previously overcrowded reception. Try to keep your communications by tight and concentrated email, with only those concerned that matters, to reduce pings to come to your pocket in your hollow hours.

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"Today, typical working days can expand to nine o'clock in the office and far in the night, only to start again when we wake up," says Rosen in the same article. "When colleagues are sent by e-mail, text or message in another way, regardless of time, an immediate response is, in many cases, the tacit wait. My remote military used in several multinational companies, including Volkswagen and Deutsche Telekom-is a 7-hour strategy: messages can, of course, be sent to one hour, but no one is required to meet early 7 hours and more than 19 hours. "

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It is more difficult during the era of a pandemic, but fully feasible: "Designate areas where, in order to facilitate a more meaningful, more meaningful conversation with friends and a family, personal devices are not just not allowed. The examples include the dinner table, the control room or TV room, in the car or in restaurants. "

As Czeisler noted, the blue light of your phones plays bad tricks on your body's sleeping machine. The Rosen solution: "Do not bring your device in bed!"

According toHanreet Walia, MD, from the Clinic of Cleveland, you should put your phone at least one hour before going to bed. If you can not swing a full hour, 30 minutes will do.

For more information on connecting your sleep and your health, read it onWhat happens to your body when you do not sleep enough, tell the doctors.