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class="ArticleHero_rubric__e4rjD"><div class="ArticleRubric_root__HNhbf" id="rubric" data-flatplan-rubric="true"><a class="ArticleRubric_link__nl9hy" href="https://www.theatlantic.com/health/" data-action="click link - section rubric" data-label="https://www.theatlantic.com/health/" data-event-element="rubric">Health</a></div></div><div class="ArticleHero_title__PQ4pC"><h1 class="ArticleTitle_root__VrZaG" data-flatplan-title="true">How Smartphones Hurt Sleep</h1></div><div class="ArticleHero_dek__EqdkK" data-flatplan-description="true"><p class="ArticleDek_root__P3leE">Blue light makes the brain think it's time to wake up, just as you're getting ready for bed.</p></div><div class="ArticleHero_byline__iFT6A"><div class="ArticleBylines_root__IBR5V"><address id="byline">By <a class="ArticleBylines_link__kNP4C" href="https://www.theatlantic.com/author/olga-khazan/" data-action="click author - byline" data-label="https://www.theatlantic.com/author/olga-khazan/" data-event-element="author" data-flatplan-author-link="true">Olga Khazan</a></address></div></div></div><div class="ArticleLeadArt_root__nRSLU"><figure class="ArticleLeadFigure_root__Bj81R ArticleLeadFigure_standard__20Izv"><div class="ArticleLeadFigure_media__R1npW" data-flatplan-lead_figure_media="true"><picture><img alt="" class="Image_root__XxsOp ArticleLeadArt_image__HZS4B" sizes="(min-width: 976px) 976px, 100vw" id="article-lead-image"/></picture></div></figure></div></div><div class="ArticleHero_articleUtilityBar__JbQFj"><div class="ArticleHero_timestamp__bKhcB"><time class="ArticleTimestamp_root__b3bL6" dateTime="2015-02-24T17:25:00Z" data-flatplan-timestamp="true">February 24, 2015</time> </div><div class="ArticleHero_articleUtilityBarTools__ZHw8s"><div class="ArticleShare_root__Mq0RB"><button class="ArticleShare_text__oQKBy ArticleShare_shareButton__X0cIe" aria-haspopup="true" aria-controls=":R1i5ioomm:" aria-expanded="false" aria-label="Open Share Menu" data-action="click share - expand" data-event-verb="shared" data-event-element="share dropdown">Share<svg width="15" height="15" fill="none" xmlns="http://www.w3.org/2000/svg" class="ArticleShare_shareIcon__G4iq1"><path fill-rule="evenodd" clip-rule="evenodd" d="M7.335.272a.25.25 0 01.337 0l4.623 4.204a.25.25 0 01.017.353l-.336.37a.25.25 0 01-.353.016L8.004 1.926v7.9a.25.25 0 01-.25.25h-.5a.25.25 0 01-.25-.25V1.924l-3.62 3.291a.25.25 0 01-.353-.016l-.336-.37a.25.25 0 01.016-.353L7.335.272zM.5 7.545a.25.25 0 00-.25.25v6.75c0 .138.112.25.25.25h14a.25.25 0 00.25-.25v-6.75a.25.25 0 00-.25-.25H14a.25.25 0 00-.25.25v6H1.25v-6a.25.25 0 00-.25-.25H.5z" fill="#000"></path></svg></button></div><button class="SaveButton_saveButton__7LYFZ" aria-label="Save"><span class="SaveButton_text__fiZgx">Save </span><svg width="12" height="16" fill="none" xmlns="http://www.w3.org/2000/svg" class="SaveButton_icon__HFNiD SaveButton_unsaved__bP4MN"><path fill-rule="evenodd" clip-rule="evenodd" d="M6 10.828l5 3.31V1H1v13.139l5-3.31zM.776 15.486A.5.5 0 010 15.07V.5A.5.5 0 01.5 0h11a.5.5 0 01.5.5v14.57a.5.5 0 01-.776.416L6.138 12.12a.25.25 0 00-.276 0L.776 15.486z" fill="currentColor"></path><path fill-rule="evenodd" clip-rule="evenodd" d="M5.572 8.75c0 .138.111.25.25.25h.5a.25.25 0 00.25-.25V6.57H8.75A.25.25 0 009 6.32v-.5a.25.25 0 00-.25-.25H6.572V3.25a.25.25 0 00-.25-.25h-.5a.25.25 0 00-.25.25v2.32H3.25a.25.25 0 00-.25.25v.5c0 .138.112.25.25.25h2.322v2.18z" fill="currentColor"></path></svg></button></div></div><gpt-ad class="GptAd_root__pAvcS ArticleInjector_root__I7x9v LeadArticleAd_root__tdCqm s-native s-native--standard s-native--streamline" format="injector" sizes-at-0="mobile-wide" targeting-pos="injector-article-start" sizes-at-976="desktop-wide"></gpt-ad><div class="ArticleInjector_clsAvoider__dqIAm" style="--placeholderHeight:298px"></div></header><section class="ArticleBody_root__2gF81" data-event-module="article body" data-flatplan-body="true"><p class="ArticleParagraph_root__4mszW" data-flatplan-paragraph="true">The answer to the question "How'd you sleep?" has, for most of human history, been "not too well." Even before the advent of electric light, people slept two or three to a bed, next to a chamber pot, and with a warmth-giving-yet-high-maintenance fire threatening to burn out a few yards away.</p><p class="ArticleParagraph_root__4mszW" data-flatplan-paragraph="true">As Jon Mooallem put it in the <a data-event-element="inline link" href="http://www.nytimes.com/2007/11/18/magazine/18sleep-t.html?pagewanted=all&_r=0"><em>New York Times</em> magazine</a> a few years ago, "In 1750, one writer described London between the hours of 1 a.m. and 2 a.m. as a ghastly encampment of 'sick and lame people meditating and languishing on their several disorders, and praying for daylight.'"</p><div></div><p class="ArticleParagraph_root__4mszW" data-flatplan-paragraph="true">So the idea that smartphones and other electronic devices have interrupted centuries of blissful slumber is somewhat flawed. But to the extent that we rely on technology to make life better, one domain where it might be making things worse is, in fact, in the realm of sleep.</p><p class="ArticleParagraph_root__4mszW" data-flatplan-paragraph="true">Smartphones do seem to be having an impact on how well we snooze, and this effect seems to be especially severe among young people. A 2012 Time/Qualcomm poll conducted with 4,700 respondents in seven countries, including the U.S., found that younger people were more likely to say that they don't "sleep as well because I am connected to technology all the time":</p><hr class="ArticleLegacyHtml_root__WFd2I ArticleLegacyHtml_standard__kC_zi"/><div class="ArticleLegacyHtml_root__WFd2I ArticleLegacyHtml_paragraph__cY6a3 ArticleLegacyHtml_standard__kC_zi"><strong><big>Percent Who Don't Sleep as Well Because of Technology</big></strong></div><div class="ArticleInlineFigure_root__hYQJP ArticleInlineFigure_alignCenter___XmHe" data-flatplan-inline_image="true"><figure class="ArticleInlineFigure_figure__qmYhH" style="--imageWidth:570px;max-width:570px"><picture class="ArticleInlineImagePicture_picture__SVXJ7" style="padding-bottom:57.72%"><img alt="" loading="lazy" class="Image_root__XxsOp Image_lazy__hYWHV ArticleInlineImagePicture_image__I79fR" srcSet="https://cdn.theatlantic.com/thumbor/RBevu7uRweu_TzovmO2JL2QEPp8=/0x43:570x372/media/img/posts/2015/02/Screen_Shot_2015_02_23_at_10.45.51_AM/original.png" src="https://cdn.theatlantic.com/thumbor/RBevu7uRweu_TzovmO2JL2QEPp8=/0x43:570x372/media/img/posts/2015/02/Screen_Shot_2015_02_23_at_10.45.51_AM/original.png" width="570" height="329"/></picture><figcaption class="ArticleInlineFigure_figcaption__kxSCW ArticleInlineFigure_alignCenter___XmHe">Percent of respondents, by age bracket, who said they agreed with the statement "I don't sleep as well as I used to because I am connected to technology all the time" at a level of 8, 9, or 10, with 10 points meaning it describes them exactly (Time/Qualcomm)</figcaption></figure></div><hr class="ArticleLegacyHtml_root__WFd2I ArticleLegacyHtml_standard__kC_zi"/><p class="ArticleParagraph_root__4mszW" data-flatplan-paragraph="true">This might be because young people are likelier to keep their phones within reach when they are trying to sleep:</p><hr class="ArticleLegacyHtml_root__WFd2I ArticleLegacyHtml_standard__kC_zi"/><div class="ArticleLegacyHtml_root__WFd2I ArticleLegacyHtml_paragraph__cY6a3 ArticleLegacyHtml_standard__kC_zi"><big><strong>Where Do You Keep Your Phone While You Sleep?</strong></big></div><div class="ArticleInlineFigure_root__hYQJP ArticleInlineFigure_alignCenter___XmHe" data-flatplan-inline_image="true"><figure class="ArticleInlineFigure_figure__qmYhH" style="--imageWidth:570px;max-width:570px"><picture class="ArticleInlineImagePicture_picture__SVXJ7" style="padding-bottom:54.74%"><img alt="" loading="lazy" class="Image_root__XxsOp Image_lazy__hYWHV ArticleInlineImagePicture_image__I79fR" srcSet="https://cdn.theatlantic.com/thumbor/jggreaK00MSfpMUcsfG-6QL_QiA=/0x35:570x347/media/img/posts/2015/02/Screen_Shot_2015_02_23_at_10.50.18_AM/original.png" src="https://cdn.theatlantic.com/thumbor/jggreaK00MSfpMUcsfG-6QL_QiA=/0x35:570x347/media/img/posts/2015/02/Screen_Shot_2015_02_23_at_10.50.18_AM/original.png" width="570" height="312"/></picture><figcaption class="ArticleInlineFigure_figcaption__kxSCW ArticleInlineFigure_credit__Y8jgs ArticleInlineFigure_alignCenter___XmHe">Time/Qualcomm</figcaption></figure></div><hr class="ArticleLegacyHtml_root__WFd2I ArticleLegacyHtml_standard__kC_zi"/><p class="ArticleParagraph_root__4mszW" data-flatplan-paragraph="true">Smartphones and tablets disrupt sleep, in part, because they emit what's known as "blue" light. This light is picked up by special cells behind our eyeballs, and it communicates to the brain that it's morning. (Red light, meanwhile, signals that it's time to go to sleep).</p><p class="ArticleParagraph_root__4mszW" data-flatplan-paragraph="true">This video from Everyday Chemistry has a good explanation of how that works:</p><div class="ArticleLegacyHtml_root__WFd2I ArticleLegacyHtml_paragraph__cY6a3 ArticleLegacyHtml_standard__kC_zi"><figure class="c-embedded-video"><div class="embed-wrapper" style="display: block; position:relative; width:100%; height:0; overflow:hidden; padding-bottom:59.30%;"><iframe allowfullscreen="" class="lazyload" data-src="https://www.youtube.com/embed/mnDfPpUC_jg?list=UUdJ9oJ2GUF8Vmb-G63ldGWg&enablejsapi=1" frameborder="0" height="338" style="position:absolute; width:100%; height:100%; top:0; left:0; border:0;" title="embedded interactive content" width="570"></iframe></div></figure></div><p class="ArticleParagraph_root__4mszW" data-flatplan-paragraph="true">All of this <a data-event-element="inline link" href="https://www.theatlantic.com/health/archive/2014/12/no-ipads-in-bed/383981/">blue light suppresses melatonin</a>, a hormone that helps with sleep timing and circadian rhythms. At night, our melatonin levels are supposed to rise in anticipation of sleep. <a data-event-element="inline link" href="http://www.lrc.rpi.edu/resources/newsroom/pdf/2012-2013/iPad8511.pdf">In 2013</a>, scientists at Rensselaer Polytechnic Institute asked 13 people to use electronic tablets for two hours before bed. They found that those who used the tablets while wearing orange goggles, which filter blue light, had higher levels of melatonin than those who either used the tablets without goggles on or, as a control, with blue-light goggles on.</p><hr class="ArticleLegacyHtml_root__WFd2I ArticleLegacyHtml_standard__kC_zi"/><div class="ArticleLegacyHtml_root__WFd2I ArticleLegacyHtml_paragraph__cY6a3 ArticleLegacyHtml_standard__kC_zi"><strong><big>Melatonin Levels After Two Hours</big></strong></div><div class="ArticleLegacyHtml_root__WFd2I ArticleLegacyHtml_standard__kC_zi" style="text-align:center"><figure style="display: inline-block;max-width: 533.0px; width: 100%;"><picture style="display: block; position:relative; width:100%; height:0; overflow:hidden; padding-bottom:68.66791744840526%;"><img alt="" class="lazyload" data-src="https://cdn.theatlantic.com/thumbor/X935mCe3fYRhpu4iwq67W8EPqAY=/media/img/posts/2015/02/Screen_Shot_2015_02_23_at_11.14.58_AM/original.png" style="position:absolute; width:100%; height:100%; top:0; left:0; border:0;"/></picture><figcaption class="credit">RPI</figcaption></figure></div><hr class="ArticleLegacyHtml_root__WFd2I ArticleLegacyHtml_standard__kC_zi"/><p class="ArticleParagraph_root__4mszW" data-flatplan-paragraph="true">The harm caused by blue light has been replicated over and over. In another study, a group of Harvard researchers <a data-event-element="inline link" href="http://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side">compared the effect</a> of 6.5 hours of exposure to blue light, compared to similarly bright green light. The blue light suppressed melatonin for twice as long, and it shifted sleep schedules by three hours, compared to an hour and a half.</p><p class="ArticleParagraph_root__4mszW" data-flatplan-paragraph="true">Even e-readers (the ones that light up, like the Kindle Fire) can mess with the body's sleep systems. <a data-event-element="inline link" href="http://www.pnas.org/content/112/4/1232.full">A study </a>published in the <em>Proceedings of the National Academy of Sciences</em> last year found that such e-readers not only suppressed melatonin, they reduced the total number of REM sleep minutes that participants got. REM sleep is considered the most restorative form of sleep.</p><hr class="ArticleLegacyHtml_root__WFd2I ArticleLegacyHtml_standard__kC_zi"/><div class="ArticleLegacyHtml_root__WFd2I ArticleLegacyHtml_paragraph__cY6a3 ArticleLegacyHtml_standard__kC_zi"><strong><big>REM Sleep with Print Versus E-Book</big></strong></div><div class="ArticleInlineFigure_root__hYQJP ArticleInlineFigure_alignCenter___XmHe" data-flatplan-inline_image="true"><figure class="ArticleInlineFigure_figure__qmYhH" style="--imageWidth:570px;max-width:570px"><picture class="ArticleInlineImagePicture_picture__SVXJ7" style="padding-bottom:71.40%"><img alt="" loading="lazy" class="Image_root__XxsOp Image_lazy__hYWHV ArticleInlineImagePicture_image__I79fR" srcSet="https://cdn.theatlantic.com/thumbor/TPoIEeqEArq7QXAYVzkJSnIs7G0=/570x407/media/img/posts/2015/02/remsleep/original.jpg" src="https://cdn.theatlantic.com/thumbor/TPoIEeqEArq7QXAYVzkJSnIs7G0=/570x407/media/img/posts/2015/02/remsleep/original.jpg" width="570" height="407"/></picture><figcaption class="ArticleInlineFigure_figcaption__kxSCW ArticleInlineFigure_credit__Y8jgs ArticleInlineFigure_alignCenter___XmHe"><em><a href="http://www.pnas.org/content/112/4/1232/F3.large.jpg">PNAS</a></em></figcaption></figure></div><hr class="ArticleLegacyHtml_root__WFd2I ArticleLegacyHtml_standard__kC_zi"/><p class="ArticleParagraph_root__4mszW" data-flatplan-paragraph="true">More recently, a study of Massachusetts fourth and seventh graders published in <a data-event-element="inline link" href="http://pediatrics.aappublications.org/content/early/2015/01/01/peds.2014-2306.full.pdf"><em>Pediatrics</em></a> found that children who slept near a small screen and who had more screen time "were more likely to have perceived insufficient rest or sleep in the past week." Not only might the kids have been tempted to grab their phones in the wee hours and re-commence their game-playing and snap-chatting, but their devices might have been sounding with alerts throughout the night. The effects were more pronounced among Hispanic and African American children than among white kids:</p><hr class="ArticleLegacyHtml_root__WFd2I ArticleLegacyHtml_standard__kC_zi"/><div class="ArticleLegacyHtml_root__WFd2I ArticleLegacyHtml_paragraph__cY6a3 ArticleLegacyHtml_standard__kC_zi"><strong><big>Changes in Sleep and Bedtime in the Presence of Screens</big></strong></div><div class="ArticleInlineFigure_root__hYQJP ArticleInlineFigure_alignCenter___XmHe" data-flatplan-inline_image="true"><figure class="ArticleInlineFigure_figure__qmYhH" style="--imageWidth:570px;max-width:570px"><picture class="ArticleInlineImagePicture_picture__SVXJ7" style="padding-bottom:37.19%"><img alt="" loading="lazy" class="Image_root__XxsOp Image_lazy__hYWHV ArticleInlineImagePicture_image__I79fR" srcSet="https://cdn.theatlantic.com/thumbor/eNw1q6C3o_L9Y6UQi7f7lQZyfw0=/570x212/media/img/posts/2015/02/Screen_Shot_2015_02_23_at_1.23.00_PM/original.png, https://cdn.theatlantic.com/thumbor/-8oFPzlP5DSJ8PTYVDKmGxTMfio=/1140x424/media/img/posts/2015/02/Screen_Shot_2015_02_23_at_1.23.00_PM/original.png 2x" src="https://cdn.theatlantic.com/thumbor/eNw1q6C3o_L9Y6UQi7f7lQZyfw0=/570x212/media/img/posts/2015/02/Screen_Shot_2015_02_23_at_1.23.00_PM/original.png" width="570" height="212"/></picture><figcaption class="ArticleInlineFigure_figcaption__kxSCW ArticleInlineFigure_credit__Y8jgs ArticleInlineFigure_alignCenter___XmHe"><em><a href="http://pediatrics.aappublications.org/content/early/2015/01/01/peds.2014-2306.full.pdf">Pediatrics</a></em></figcaption></figure></div><hr class="ArticleLegacyHtml_root__WFd2I ArticleLegacyHtml_standard__kC_zi"/><p class="ArticleParagraph_root__4mszW" data-flatplan-paragraph="true">"The irony of blue as an environmental agent is that before the industrial age, it was merely a color," wrote <a data-event-element="inline link" href="http://http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2831986/">David Holzman</a> in a paper on the harms of blue light recently. Eighteenth-century children may have had livestock mewling nearby as they slept, <a data-event-element="inline link" href="http://www.nytimes.com/2007/11/18/magazine/18sleep-t.html?pagewanted=all&_r=0">as Mooallem wrote</a>, but at least they didn't have to contend with the scourge of blue light.</p><div class="ArticleBody_divider__GpNxD" id="article-end"></div></section><div data-event-module="footer"><div class="ArticleWell_root__fueCa"><div data-event-module="author footer" class="ArticleFooter_authorFooter__5NsdY"><div class="SectionHeading_root__3GnqT"><h3 class="SectionHeading_heading__iNkek">About the Author</h3></div><div><div class="ArticleBio_root__ua8zj"><address id="article-writer-0" class="ArticleBio_author__6pDyl" data-event-element="author" data-event-position="1" data-flatplan-bio="true"><div class="ArticleBio_content__O0ZVF"><a class="ArticleBio_headshotContainer__Am2nR" href="https://www.theatlantic.com/author/olga-khazan/" data-event-element="image"><img alt="" loading="lazy" class="Image_root__XxsOp Image_lazy__hYWHV ArticleBio_headshot__6Aykd" src="https://cdn.theatlantic.com/thumbor/-iTgRKUQmh8VgW0-QcfrFAHoEEY=/229x0:3698x3469/120x120/media/None/Olga_Khazan199492_1_1-1/original.jpg" width="60" height="60"/></a><div class="ArticleBio_bioSection__Hef4P"><div data-flatplan-bio="true"><a href="https://www.theatlantic.com/author/olga-khazan/" class="author-link" data-label="https://www.theatlantic.com/author/olga-khazan/" data-action="click author - name" >Olga Khazan</a> is a staff writer at <em>The Atlantic. </em>She is the author of <em><a href="https://www.amazon.com/Me-But-Better-Science-Personality/dp/1668012545">Me, But Better: The Science and Promise of Personality Change</a></em>. She has also written for <em>The New York Times</em>, the <em>Los Angeles Times</em>, <em>The Washington Post</em>, and other publications. She writes a <a href="https://olgakhazan.substack.com/">Substack</a> on personality change.</div><div class="ArticleBio_moreStories__LKpwT"><p class="ArticleBio_contentHeading__cmbmT">More Stories</p><a class="ArticleBio_storyLink__xuRiU" href="https://www.theatlantic.com/politics/archive/2024/11/health-department-nomination-trump/680711/" data-event-element="more stories" data-event-position="1"><p>What Going ‘Wild on Health’ Looks Like</p></a><a class="ArticleBio_storyLink__xuRiU" href="https://www.theatlantic.com/politics/archive/2024/11/bias-against-female-president/680589/" data-event-element="more stories" data-event-position="2"><p>Why America Still Doesn’t Have a Female President</p></a></div></div></div></address></div></div></div></div><div></div></div><gpt-ad class="GptAd_root__pAvcS ArticleInjector_root__I7x9v s-native s-native--standard s-native--streamline" format="injector" sizes-at-0="mobile-wide,native,house" targeting-pos="injector-most-popular" sizes-at-976="desktop-wide,native,house"></gpt-ad><div class="ArticleInjector_clsAvoider__dqIAm"></div></article><div></div></main><div></div><div></div></div></div><script id="__NEXT_DATA__" type="application/json">{"props":{"isLoggedIn":false,"hasPaywallAccess":false,"hasAdFree":false,"pageProps":{"id":"BlogArticle:385792","isTnfCompatible":true,"layout":"standard","hasMeter":true,"url":"https://www.theatlantic.com/health/archive/2015/02/how-smartphones-are-ruining-our-sleep/385792/","dateModified":"2015-02-26T18:47:10Z","__typename":"BlogArticle","notFound":false,"urqlState":{"321250483":{"data":"{\"article\":{\"__typename\":\"BlogArticle\",\"id\":\"BlogArticle:385792\",\"authors\":[{\"url\":\"https://www.theatlantic.com/author/olga-khazan/\",\"displayName\":\"Olga Khazan\",\"__typename\":\"Author\",\"id\":\"Author:5095\",\"biography\":{\"default\":\"\u003ca href=\\\"https://www.theatlantic.com/author/olga-khazan/\\\" class=\\\"author-link\\\" data-label=\\\"https://www.theatlantic.com/author/olga-khazan/\\\" data-action=\\\"click author - name\\\" \u003eOlga Khazan\u003c/a\u003e is a staff writer at \u003cem\u003eThe Atlantic. \u003c/em\u003eShe is the author of \u003cem\u003e\u003ca href=\\\"https://www.amazon.com/Me-But-Better-Science-Personality/dp/1668012545\\\"\u003eMe, But Better: The Science and Promise of Personality Change\u003c/a\u003e\u003c/em\u003e. She has also written for \u003cem\u003eThe New York Times\u003c/em\u003e, the \u003cem\u003eLos Angeles Times\u003c/em\u003e, \u003cem\u003eThe Washington Post\u003c/em\u003e, and other publications. She writes a \u003ca href=\\\"https://olgakhazan.substack.com/\\\"\u003eSubstack\u003c/a\u003e on personality change.\",\"__typename\":\"Biography\"},\"headshot\":{\"width\":120,\"height\":120,\"srcSet\":\"https://cdn.theatlantic.com/thumbor/-iTgRKUQmh8VgW0-QcfrFAHoEEY=/229x0:3698x3469/120x120/media/None/Olga_Khazan199492_1_1-1/original.jpg, https://cdn.theatlantic.com/thumbor/DAjFvG3_0uqfLNu4rP8c31526Ts=/229x0:3698x3469/240x240/media/None/Olga_Khazan199492_1_1-1/original.jpg 2x\",\"url\":\"https://cdn.theatlantic.com/thumbor/-iTgRKUQmh8VgW0-QcfrFAHoEEY=/229x0:3698x3469/120x120/media/None/Olga_Khazan199492_1_1-1/original.jpg\",\"__typename\":\"BasicImage\"},\"river\":{\"edges\":[{\"cursor\":\"MjAyNC0xMS0xOSAxNToxNjowMHw2ODA3MTE=\",\"node\":{\"id\":\"BlogArticle:680711\",\"title\":\"What Going ‘Wild on Health’ Looks Like\",\"url\":\"https://www.theatlantic.com/politics/archive/2024/11/health-department-nomination-trump/680711/\",\"__typename\":\"BlogArticle\"},\"__typename\":\"PromoEdge\"},{\"cursor\":\"MjAyNC0xMS0xMCAwNzowMDowMHw2ODA1ODk=\",\"node\":{\"id\":\"BlogArticle:680589\",\"title\":\"Why America Still Doesn’t Have a Female President\",\"url\":\"https://www.theatlantic.com/politics/archive/2024/11/bias-against-female-president/680589/\",\"__typename\":\"BlogArticle\"},\"__typename\":\"PromoEdge\"},{\"cursor\":\"MjAyNC0xMC0yOSAwNzozMDowMHw2ODA0MjY=\",\"node\":{\"id\":\"BlogArticle:680426\",\"title\":\"The People Who Don’t Read Political News\",\"url\":\"https://www.theatlantic.com/politics/archive/2024/10/ignoring-political-news/680426/\",\"__typename\":\"BlogArticle\"},\"__typename\":\"PromoEdge\"}],\"__typename\":\"RiverConnection\"},\"slug\":\"olga-khazan\",\"socialMedia\":[{\"platform\":\"TWITTER\",\"url\":\"https://twitter.com/olgakhazan\",\"__typename\":\"SocialMedia\"},{\"platform\":\"FACEBOOK\",\"url\":\"https://www.facebook.com/olgakhazanwriting\",\"__typename\":\"SocialMedia\"}]}],\"authorContext\":null,\"categories\":[],\"content\":[{\"__typename\":\"ArticleParagraphContent\",\"subtype\":null,\"idAttr\":\"\",\"innerHtml\":\"The answer to the question \\\"How'd you sleep?\\\" has, for most of human history, been \\\"not too well.\\\" Even before the advent of electric light, people slept two or three to a bed, next to a chamber pot, and with a warmth-giving-yet-high-maintenance fire threatening to burn out a few yards away.\"},{\"__typename\":\"ArticleParagraphContent\",\"subtype\":null,\"idAttr\":\"\",\"innerHtml\":\"As Jon Mooallem put it in the \u003ca data-event-element=\\\"inline link\\\" href=\\\"http://www.nytimes.com/2007/11/18/magazine/18sleep-t.html?pagewanted=all\u0026amp;_r=0\\\"\u003e\u003cem\u003eNew York Times\u003c/em\u003e magazine\u003c/a\u003e a few years ago, \\\"In 1750, one writer described London between the hours of 1 a.m. and 2 a.m. as a ghastly encampment of 'sick and lame people meditating and languishing on their several disorders, and praying for daylight.'\\\"\"},{\"__typename\":\"ArticleRelatedContentModule\",\"contentType\":\"EDITORIALPROJECT\",\"index\":0},{\"__typename\":\"ArticleParagraphContent\",\"subtype\":null,\"idAttr\":\"\",\"innerHtml\":\"So the idea that smartphones and other electronic devices have interrupted centuries of blissful slumber is somewhat flawed. But to the extent that we rely on technology to make life better, one domain where it might be making things worse is, in fact, in the realm of sleep.\"},{\"__typename\":\"ArticleParagraphContent\",\"subtype\":null,\"idAttr\":\"\",\"innerHtml\":\"Smartphones do seem to be having an impact on how well we snooze, and this effect seems to be especially severe among young people. A 2012 Time/Qualcomm poll conducted with 4,700 respondents in seven countries, including the U.S., found that younger people were more likely to say that they don't \\\"sleep as well because I am connected to technology all the time\\\":\"},{\"__typename\":\"ArticleLegacyHtml\",\"tagName\":\"HR\",\"idAttr\":\"\",\"className\":\"\",\"style\":\"\",\"innerHtml\":\"\"},{\"__typename\":\"ArticleLegacyHtml\",\"tagName\":\"P\",\"idAttr\":\"\",\"className\":\"\",\"style\":\"\",\"innerHtml\":\"\u003cstrong\u003e\u003cbig\u003ePercent Who Don't Sleep as Well Because of Technology\u003c/big\u003e\u003c/strong\u003e\"},{\"__typename\":\"ArticleInlineImage\",\"width\":570,\"height\":329,\"attributionText\":\"\",\"captionText\":\"Percent of respondents, by age bracket, who said they agreed with the statement \\\"I don't sleep as well as I used to because I am connected to technology all the time\\\" at a level of 8, 9, or 10, with 10 points meaning it describes them exactly (Time/Qualcomm)\",\"alignment\":\"CENTER\",\"url\":\"https://cdn.theatlantic.com/thumbor/RBevu7uRweu_TzovmO2JL2QEPp8=/0x43:570x372/media/img/posts/2015/02/Screen_Shot_2015_02_23_at_10.45.51_AM/original.png\",\"srcSet\":\"https://cdn.theatlantic.com/thumbor/RBevu7uRweu_TzovmO2JL2QEPp8=/0x43:570x372/media/img/posts/2015/02/Screen_Shot_2015_02_23_at_10.45.51_AM/original.png\",\"altText\":\"\",\"clickthroughUrl\":\"\",\"crop\":{\"reducedMotionSrcSet\":null,\"__typename\":\"BasicCrop\"}},{\"__typename\":\"ArticleLegacyHtml\",\"tagName\":\"HR\",\"idAttr\":\"\",\"className\":\"\",\"style\":\"\",\"innerHtml\":\"\"},{\"__typename\":\"ArticleParagraphContent\",\"subtype\":null,\"idAttr\":\"\",\"innerHtml\":\"This might be because young people are likelier to keep their phones within reach when they are trying to sleep:\"},{\"__typename\":\"ArticleLegacyHtml\",\"tagName\":\"HR\",\"idAttr\":\"\",\"className\":\"\",\"style\":\"\",\"innerHtml\":\"\"},{\"__typename\":\"ArticleLegacyHtml\",\"tagName\":\"P\",\"idAttr\":\"\",\"className\":\"\",\"style\":\"\",\"innerHtml\":\"\u003cbig\u003e\u003cstrong\u003eWhere Do You Keep Your Phone While You Sleep?\u003c/strong\u003e\u003c/big\u003e\"},{\"__typename\":\"ArticleInlineImage\",\"width\":570,\"height\":312,\"attributionText\":\"Time/Qualcomm\",\"captionText\":\"\",\"alignment\":\"CENTER\",\"url\":\"https://cdn.theatlantic.com/thumbor/jggreaK00MSfpMUcsfG-6QL_QiA=/0x35:570x347/media/img/posts/2015/02/Screen_Shot_2015_02_23_at_10.50.18_AM/original.png\",\"srcSet\":\"https://cdn.theatlantic.com/thumbor/jggreaK00MSfpMUcsfG-6QL_QiA=/0x35:570x347/media/img/posts/2015/02/Screen_Shot_2015_02_23_at_10.50.18_AM/original.png\",\"altText\":\"\",\"clickthroughUrl\":\"\",\"crop\":{\"reducedMotionSrcSet\":null,\"__typename\":\"BasicCrop\"}},{\"__typename\":\"ArticleLegacyHtml\",\"tagName\":\"HR\",\"idAttr\":\"\",\"className\":\"\",\"style\":\"\",\"innerHtml\":\"\"},{\"__typename\":\"ArticleParagraphContent\",\"subtype\":null,\"idAttr\":\"\",\"innerHtml\":\"Smartphones and tablets disrupt sleep, in part, because they emit what's known as \\\"blue\\\" light. This light is picked up by special cells behind our eyeballs, and it communicates to the brain that it's morning. (Red light, meanwhile, signals that it's time to go to sleep).\"},{\"__typename\":\"ArticleParagraphContent\",\"subtype\":null,\"idAttr\":\"\",\"innerHtml\":\"This video from Everyday Chemistry has a good explanation of how that works:\"},{\"__typename\":\"ArticleLegacyHtml\",\"tagName\":\"P\",\"idAttr\":\"\",\"className\":\"\",\"style\":\"\",\"innerHtml\":\"\u003cfigure class=\\\"c-embedded-video\\\"\u003e\u003cdiv class=\\\"embed-wrapper\\\" style=\\\"display: block; position:relative; width:100%; height:0; overflow:hidden; padding-bottom:59.30%;\\\"\u003e\u003ciframe allowfullscreen=\\\"\\\" class=\\\"lazyload\\\" data-src=\\\"https://www.youtube.com/embed/mnDfPpUC_jg?list=UUdJ9oJ2GUF8Vmb-G63ldGWg\u0026amp;enablejsapi=1\\\" frameborder=\\\"0\\\" height=\\\"338\\\" style=\\\"position:absolute; width:100%; height:100%; top:0; left:0; border:0;\\\" title=\\\"embedded interactive content\\\" width=\\\"570\\\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003c/figure\u003e\"},{\"__typename\":\"ArticleParagraphContent\",\"subtype\":null,\"idAttr\":\"\",\"innerHtml\":\"All of this \u003ca data-event-element=\\\"inline link\\\" href=\\\"https://www.theatlantic.com/health/archive/2014/12/no-ipads-in-bed/383981/\\\"\u003eblue light suppresses melatonin\u003c/a\u003e, a hormone that helps with sleep timing and circadian rhythms. At night, our melatonin levels are supposed to rise in anticipation of sleep. \u003ca data-event-element=\\\"inline link\\\" href=\\\"http://www.lrc.rpi.edu/resources/newsroom/pdf/2012-2013/iPad8511.pdf\\\"\u003eIn 2013\u003c/a\u003e, scientists at Rensselaer Polytechnic Institute asked 13 people to use electronic tablets for two hours before bed. They found that those who used the tablets while wearing orange goggles, which filter blue light, had higher levels of melatonin than those who either used the tablets without goggles on or, as a control, with blue-light goggles on.\"},{\"__typename\":\"ArticleLegacyHtml\",\"tagName\":\"HR\",\"idAttr\":\"\",\"className\":\"\",\"style\":\"\",\"innerHtml\":\"\"},{\"__typename\":\"ArticleLegacyHtml\",\"tagName\":\"P\",\"idAttr\":\"\",\"className\":\"\",\"style\":\"\",\"innerHtml\":\"\u003cstrong\u003e\u003cbig\u003eMelatonin Levels After Two Hours\u003c/big\u003e\u003c/strong\u003e\"},{\"__typename\":\"ArticleLegacyHtml\",\"tagName\":\"DIV\",\"idAttr\":\"\",\"className\":\"\",\"style\":\"text-align:center\",\"innerHtml\":\"\u003cfigure style=\\\"display: inline-block;max-width: 533.0px; width: 100%;\\\"\u003e\u003cpicture style=\\\"display: block; position:relative; width:100%; height:0; overflow:hidden; padding-bottom:68.66791744840526%;\\\"\u003e\u003cimg alt=\\\"\\\" class=\\\"lazyload\\\" data-src=\\\"https://cdn.theatlantic.com/thumbor/X935mCe3fYRhpu4iwq67W8EPqAY=/media/img/posts/2015/02/Screen_Shot_2015_02_23_at_11.14.58_AM/original.png\\\" style=\\\"position:absolute; width:100%; height:100%; top:0; left:0; border:0;\\\"/\u003e\u003c/picture\u003e\u003cfigcaption class=\\\"credit\\\"\u003eRPI\u003c/figcaption\u003e\u003c/figure\u003e\"},{\"__typename\":\"ArticleLegacyHtml\",\"tagName\":\"HR\",\"idAttr\":\"\",\"className\":\"\",\"style\":\"\",\"innerHtml\":\"\"},{\"__typename\":\"ArticleParagraphContent\",\"subtype\":null,\"idAttr\":\"\",\"innerHtml\":\"The harm caused by blue light has been replicated over and over. In another study, a group of Harvard researchers \u003ca data-event-element=\\\"inline link\\\" href=\\\"http://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side\\\"\u003ecompared the effect\u003c/a\u003e of 6.5 hours of exposure to blue light, compared to similarly bright green light. The blue light suppressed melatonin for twice as long, and it shifted sleep schedules by three hours, compared to an hour and a half.\"},{\"__typename\":\"ArticleParagraphContent\",\"subtype\":null,\"idAttr\":\"\",\"innerHtml\":\"Even e-readers (the ones that light up, like the Kindle Fire) can mess with the body's sleep systems. \u003ca data-event-element=\\\"inline link\\\" href=\\\"http://www.pnas.org/content/112/4/1232.full\\\"\u003eA study \u003c/a\u003epublished in the \u003cem\u003eProceedings of the National Academy of Sciences\u003c/em\u003e last year found that such e-readers not only suppressed melatonin, they reduced the total number of REM sleep minutes that participants got. REM sleep is considered the most restorative form of sleep.\"},{\"__typename\":\"ArticleLegacyHtml\",\"tagName\":\"HR\",\"idAttr\":\"\",\"className\":\"\",\"style\":\"\",\"innerHtml\":\"\"},{\"__typename\":\"ArticleLegacyHtml\",\"tagName\":\"P\",\"idAttr\":\"\",\"className\":\"\",\"style\":\"\",\"innerHtml\":\"\u003cstrong\u003e\u003cbig\u003eREM Sleep with Print Versus E-Book\u003c/big\u003e\u003c/strong\u003e\"},{\"__typename\":\"ArticleInlineImage\",\"width\":570,\"height\":407,\"attributionText\":\"\u003cem\u003e\u003ca href=\\\"http://www.pnas.org/content/112/4/1232/F3.large.jpg\\\"\u003ePNAS\u003c/a\u003e\u003c/em\u003e\",\"captionText\":\"\",\"alignment\":\"CENTER\",\"url\":\"https://cdn.theatlantic.com/thumbor/TPoIEeqEArq7QXAYVzkJSnIs7G0=/570x407/media/img/posts/2015/02/remsleep/original.jpg\",\"srcSet\":\"https://cdn.theatlantic.com/thumbor/TPoIEeqEArq7QXAYVzkJSnIs7G0=/570x407/media/img/posts/2015/02/remsleep/original.jpg\",\"altText\":\"\",\"clickthroughUrl\":\"\",\"crop\":{\"reducedMotionSrcSet\":null,\"__typename\":\"BasicCrop\"}},{\"__typename\":\"ArticleLegacyHtml\",\"tagName\":\"HR\",\"idAttr\":\"\",\"className\":\"\",\"style\":\"\",\"innerHtml\":\"\"},{\"__typename\":\"ArticleParagraphContent\",\"subtype\":null,\"idAttr\":\"\",\"innerHtml\":\"More recently, a study of Massachusetts fourth and seventh graders published in \u003ca data-event-element=\\\"inline link\\\" href=\\\"http://pediatrics.aappublications.org/content/early/2015/01/01/peds.2014-2306.full.pdf\\\"\u003e\u003cem\u003ePediatrics\u003c/em\u003e\u003c/a\u003e found that children who slept near a small screen and who had more screen time \\\"were more likely to have perceived insufficient rest or sleep in the past week.\\\" Not only might the kids have been tempted to grab their phones in the wee hours and re-commence their game-playing and snap-chatting, but their devices might have been sounding with alerts throughout the night. The effects were more pronounced among Hispanic and African American children than among white kids:\"},{\"__typename\":\"ArticleLegacyHtml\",\"tagName\":\"HR\",\"idAttr\":\"\",\"className\":\"\",\"style\":\"\",\"innerHtml\":\"\"},{\"__typename\":\"ArticleLegacyHtml\",\"tagName\":\"P\",\"idAttr\":\"\",\"className\":\"\",\"style\":\"\",\"innerHtml\":\"\u003cstrong\u003e\u003cbig\u003eChanges in Sleep and Bedtime in the Presence of Screens\u003c/big\u003e\u003c/strong\u003e\"},{\"__typename\":\"ArticleInlineImage\",\"width\":570,\"height\":212,\"attributionText\":\"\u003cem\u003e\u003ca href=\\\"http://pediatrics.aappublications.org/content/early/2015/01/01/peds.2014-2306.full.pdf\\\"\u003ePediatrics\u003c/a\u003e\u003c/em\u003e\",\"captionText\":\"\",\"alignment\":\"CENTER\",\"url\":\"https://cdn.theatlantic.com/thumbor/eNw1q6C3o_L9Y6UQi7f7lQZyfw0=/570x212/media/img/posts/2015/02/Screen_Shot_2015_02_23_at_1.23.00_PM/original.png\",\"srcSet\":\"https://cdn.theatlantic.com/thumbor/eNw1q6C3o_L9Y6UQi7f7lQZyfw0=/570x212/media/img/posts/2015/02/Screen_Shot_2015_02_23_at_1.23.00_PM/original.png, https://cdn.theatlantic.com/thumbor/-8oFPzlP5DSJ8PTYVDKmGxTMfio=/1140x424/media/img/posts/2015/02/Screen_Shot_2015_02_23_at_1.23.00_PM/original.png 2x\",\"altText\":\"\",\"clickthroughUrl\":\"\",\"crop\":{\"reducedMotionSrcSet\":null,\"__typename\":\"BasicCrop\"}},{\"__typename\":\"ArticleLegacyHtml\",\"tagName\":\"HR\",\"idAttr\":\"\",\"className\":\"\",\"style\":\"\",\"innerHtml\":\"\"},{\"__typename\":\"ArticleParagraphContent\",\"subtype\":null,\"idAttr\":\"\",\"innerHtml\":\"\\\"The irony of blue as an environmental agent is that before the industrial age, it was merely a color,\\\" wrote \u003ca data-event-element=\\\"inline link\\\" href=\\\"http://http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2831986/\\\"\u003eDavid Holzman\u003c/a\u003e in a paper on the harms of blue light recently. Eighteenth-century children may have had livestock mewling nearby as they slept, \u003ca data-event-element=\\\"inline link\\\" href=\\\"http://www.nytimes.com/2007/11/18/magazine/18sleep-t.html?pagewanted=all\u0026amp;_r=0\\\"\u003eas Mooallem wrote\u003c/a\u003e, but at least they didn't have to contend with the scourge of blue light.\"}],\"editorialProject\":null,\"primaryCategory\":{\"__typename\":\"Channel\",\"displayName\":\"Health\",\"url\":\"https://www.theatlantic.com/health/\",\"slug\":\"health\"},\"reviews\":[],\"embeds\":[{\"type\":\"iframe\",\"src\":\"https://www.youtube.com/embed/mnDfPpUC_jg?list=UUdJ9oJ2GUF8Vmb-G63ldGWg\",\"__typename\":\"Embed\"}],\"preview\":null,\"tags\":[],\"layout\":\"standard\",\"secondaryByline\":\"\",\"dek\":\"Blue light makes the brain think it\u0026#39;s time to wake up, just as you\u0026#39;re getting ready for 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