Gli effetti della tecnologia moderna sulla qualità del sonno
Come il sonno umano è cambiato radicalmente
Quando si parla di come è cambiata la qualità del sonno negli ultimi decenni, è difficile tirare fuori numeri precisi. Questo perché, a livello culturale, parlare di privazione del sonno e di igiene del sonno (o della sua mancanza) è stato considerato un tabù fino agli ultimi anni.
Tuttavia, grazie alle testimonianze scritte, possiamo osservare un cambiamento fondamentale nel sonno umano. In particolare, i nostri cicli di sonno avevano un aspetto molto diverso. Il modulo del sonno bifasico è descritto già nell'Eneide di Virgilio..
Il sonno bifasico potrebbe sembrare estraneo all'uomo moderno, in quanto divide il periodo di sonno in due metà distinte - una di solito si verifica a mezzogiorno e l'altra di notte. Anche se questa tempistica può variare a seconda dell'epoca e della cultura.
Tuttavia, possiamo osservare uno spostamento verso il sonno monofasico durante la rivoluzione industriale.. Ciò è probabilmente dovuto al fatto che il lavoro era più costante, lasciando meno tempo per il tempo libero, e all'introduzione della luce artificiale nella maggior parte delle case. Ciò significa che due periodi di sonno erano più difficili da inserire negli orari prestabiliti e le persone hanno iniziato ad andare a letto più tardi la sera.
Le abitudini di sonno delle attuali culture preindustriali
Un altro interessante punto di riferimento su come la tecnologia possa potenzialmente influenzare il sonno è rappresentato dalle attuali culture preindustriali. Due osservazioni in particolare contrastano con quanto molti hanno ipotizzato sui modelli di sonno preindustriali.
In primo luogo, le tribù osservate, gli Hadza della Tanzania, i San della Namibia e gli Tsimane della Bolivia, non ha avuto una durata del sonno superiore alla media delle persone - con una media di 5,7-7,1 ore a seconda della stagione.
In secondo luogo, non andavano a dormire appena il sole tramontavae di solito rimangono svegli per altre 3 ore circa. Ciò contraddice l'idea che l'uso della tecnologia sia l'unica ragione per cui restiamo svegli dopo il tramonto. Tuttavia, questo studio e le sue implicazioni sono state respinte dalla comunità scientifica. È possibile leggere il resoconto dell'articolo qui nonché il nostro articolo sulla storia del sonno umano.
Come il tempo trascorso sullo schermo influisce sulla qualità del sonno
Una nozione molto diffusa, anche al di fuori dei circoli scientifici, è quella di il collegamento tra i problemi del sonno e l'uso di dispositivi elettronici prima di andare a letto. A livello fisico, la luce emessa dalla maggior parte dei dispositivi elettronici è nota come luce a onde corte o luce blu. Abbiamo anche pubblicato un articolo sul tema della luce blu e dei suoi effetti sul sonno.
È stato osservato che la luce blu influisce sul nostro ritmo circadiano attraverso il processo di soppressione della melatonina. In pratica, questo significa che non ci sentiamo assonnati anche quando probabilmente dovremmo. Questo effetto sembra particolarmente potente nei bambini, che sono più sensibili all'esposizione alla luce bassa, moderata e intensa.
Nella maggior parte degli studi, il tempo trascorso sullo schermo di qualsiasi tipo (con telefoni, computer e televisione in primo piano) sembra avere un effetto negativo sulla latenza del sonno (quanto tempo ci vuole per addormentarsi), e la durata del sonno REMe aumentano le possibilità di disturbi notturni e persino di incubi.
Infatti, uno studio in particolare hanno addirittura trovato una correlazione tra l'ascolto frequente di musica e la presenza di incubi. Tuttavia, in questi studi, vale la pena sottolineare che il vero contenuto visualizzato può essere il colpevole (o nel caso della musica, il testo, la melodia, ecc.). Quindi, a livello fisico, tutto ciò che possiamo dire con certezza è che la soppressione della melatonina causata dall'emissione di luce blu può potenzialmente creare modelli di sonno malsani.
Come Internet influisce sulla nostra salute mentale e sul sonno
Dopo aver analizzato come le nuove tecnologie possono influire sull'utente a livello fisico (attraverso la luce blu emessa dal computer o dal cellulare), vorremmo osservare l'altra categoria principale: la salute mentale. Più precisamente, il modo in cui l'utilizzo di Internet per periodi prolungati può influire sull'utente.
Innanzitutto, per contestualizzare questa discussione, vorremmo sottolineare un fattore piuttosto importante. Secondo molti importanti editori e istituzioni, in questo caso ci appoggeremo soprattutto a questo studio condotto da Cambridge, La dipendenza da Internet è paragonabile all'abuso di sostanze. Vorremmo sottolineare questo fatto perché alcuni potrebbero non rendersi pienamente conto della portata e dei potenziali effetti negativi che la dipendenza da Internet può avere. Infatti, i sintomi comunemente intesi quando si parla di abuso di sostanze (come il craving, la tolleranza, l'astinenza e la salienza) sono addirittura elencati come punti chiave per la valutazione della dipendenza da Internet.
Ora che si spera che la scala generale sia sotto controllo, vorremmo parlare dei collegamenti specifici che sono stati o possono essere fatti tra l'uso eccessivo di Internet e la salute del sonno.
Maggiori probabilità di solitudine
Anche se questo fattore potrebbe sembrare strano ad alcuni a livello soggettivo (un punto che discuteremo più avanti), sembra esserci una forte correlazione tra la solitudine e la dipendenza da Internet.. Poiché le ricerche sull'argomento sono numerose, ci concentreremo su questa meta-analisi della National Library of Medicine.
La meta-analisi ha esaminato molti studi, eliminando sistematicamente tutti quelli che non soddisfacevano i loro criteri precisi, e la ricerca suggerisce una forte connessione tra dipendenza da Internet e solitudine. A sua volta, la solitudine può essere collegata a una serie di potenziali problemi di sonno e a una peggiore qualità del sonno.
Questo perché la nostra salute mentale può influire direttamente o indirettamente sulla salute del sonno.. A livello fisico, l'aumento dei livelli di cortisolo può alterare i livelli regolari di melatonina e quindi causare difficoltà ad addormentarsi. Se poi la depressione si fa sentire, la persona colpita può anche soffrire di alcuni disturbi del sonno.
Secondo un Studio del Regno Unito, 83% of depressed patients showed at least one symptom of insomnia. So, factors such as a short sleep duration, nighttime disturbances, and insufficient sleep as a whole can likely occur in tandem with a heightened feeling of loneliness.
There are also internet-adjacent issues that give more context. Namely, the correlation between social media and depression (which we will discuss shortly), video games and violence (although this thesis isn't backed by most credible sources), and in recent years, the shortening of our attention span. While not all scientifically backed, these common fields of interest do showcase a level of alarm when it comes to young adults and the influence new technologies might have on them.
Social Media And Depression
When it comes to the relationship between social media and mental health, there are many factors to consider. For the purposes of this article, we're first going to talk about the more troubling implications and leave the counterarguments in the final section.
Even without going into strictly empirical evidence, we believe many are aware of the influence cell phones and social media have had. We're more connected than ever but many also point to a high level of vanity that is present online. And in more extreme cases, we've seen how cyberbullying in particular can devastate a person's life.
And according to a 2019 meta-analysis, there does seem to be a general correlation between depression and the use of social media. One of the more important factors in this department is social comparison theory – the practice of comparing yourself to others. As one could imagine, this form of comparison became a lot easier with social media. And with the rise of influencers, one's virtual persona came to be very stylized and idealized – commonly showcasing the person's wealth or unattainable lifestyle.
How sleep aids and other medications affect our sleep
When talking about new technology, most people default to computers, cell phones, and other devices with screens. However, another aspect of developed technology is the strides made in the area of medicine. By and large, sleep medicine helps people suffering from sleep disorders get some rest and tackle other adjacent disorders.
However, we thought it's worth mentioning that improper use of over-the-counter or even prescribed medications can also have adverse effects on your sleep quality. Referring to the Cleveland Clinic, certain sleep medications can cause addiction and bring about difficulty maintaining sleep. This is mostly the case with rebound insomnia as well as the emergence of parasonnie in certain situations.
And if we also factor in cases where people take sleep medicine as well as other sedatives (such as alcohol), developing a sleep disorder isn't out of the question. And cases of excessive daytime sleepiness, sleepwaking, and other unwanted sleep habits have been observed. All of that being said, all of these risks aren't nearly as common when there's a sleep doctor present and proper measures are put in place.
Indirect ways modern technology affects our sleep
Now that we've covered the many ways technology use can affect sleep directly, we'd like to discuss a few effects that might not be as obvious at first glance. Of course, all of these factors can exist independently of newer technologies, however, we believe there is a strong case to be made about their involvement.
We're Less Active
One of the main goals of technological advancement is to make our lives easier. However, this also often leads to added free time and leisure. And while you can use this excess time in order to work out, run, swim, or participate in other physical activities, a significant amount of people prefer to stay inside, watching movies or playing video games.
According to the World Health Organisation, 1 in 3 women and 1 in 4 men do not exert themselves enough to be considered healthy. And this is especially noticeable in high-income countries. Due to factors like passive modes of transportation, an abundance of online entertainment, and in recent years remote work from home, it's easy to see why we've become less active overall.
And with less activity come many other complications that can trickle down to your sleep quality. For example, living a completely sedentary lifestyle can cause weight gain and potentially even diabetes – both of which can then affect conditions like sleep apnea. However, as with the other segments so far, we'll be sure to provide the opposite viewpoint later on as well.
Hustle Culture
Although we've already covered the relationship between social media and mental health, we'd like to specifically look at how the working environment has changed in the past few years. In particular, we'd like to refer to what is known as “hustle culture”.
The sentiment of “I'll sleep when I'm dead” seems to be rather common in online discourse, as successful people such as Elon Musk champion this approach. People are encouraged to work until they drop, and even teens are told that they can become millionaires online if they put the effort in. Of course, for some, this is a positive trait as it fosters ambition.
However, this kind of mindset also leads many to pull all-nighters, commonly ruining their sleep schedule. We've even seen entire industries practice this mentality, most notably animation and video game production studios, where it's commonly referred to as “the crunch”.
Overindulgence In Food And Drink
Lastly, we'd like to talk about how the advancement of technology has made our diets less sleep-friendly. And this is mostly due to two main, intertwining factors: the dominance of heavily-processed food and an alarming sugar spike.
Speaking of the former, recent coverage of an experiment showed that up to 60% of an American's diet is made up of “ultra-processed” foods, while vegetables only make up around 1%. And this is rather significant as this approach to nutrition typically leads to a much larger calorie count while also providing fewer macronutrients than can be found in organic produce.
This, alongside the sedentary lifestyle we've already covered, only increases the chances of weight gain and obesity. Furthermore, these ultra-processed foods typically also contain a lot of fat and an even larger amount of sugar. In the latter case, it's even estimated that a baby in America consumes more sugar than the recommended amount for adults.
And even beyond weight gain and the risk of diabetes, these two factors can disrupt sleep. Fatty foods can make digestion more difficult, sometimes causing issues when eaten late at night, and sugar can make us feel more energetic, making falling asleep more difficult.
Can technology help us get better sleep?
Now that we've covered the many ways in which technological advancements can hamper proper sleep quality, we'd like to look at the other side of the coin. As mentioned in the opening section, the relationship between sleep and technology use isn't purely negative nor is it straightforward. So, here are a few ways in which technology helped people sleep better than before.
More Comfort Than Ever Before
If we narrow our discussion to just the mattress/bedding industry, we'd say that technology has done wonders for sleep. For example, if you were to look at la storia dei cuscini, you'd see that comfort played a very little part when it came to design. For most people, stone and wood were the only options and even the rich sometimes overlooked comfort in favour of appearances.
However, in the modern era, bedding has become incredibly comfortable even at the lowest price points. Even something like memory foam, which was originally designed for astronauts, is now rather frequent in people's homes. For example, in the US alone, the memory foam pillow and mattress business is estimated at 8 billion dollars in 2023. Hopefully, this showcases how easily-accessible comfortable bedding has become.
The Perfect Sleeping Conditions For Everyone
On a similar note to the previous section, bedding has also become a lot more tailor-made to fit our every need. While we can't claim that a person can always afford or have access to the bedding that suits them perfectly, it's safe to assume that it exists. And that's mostly due to the strides made in terms of the materials used and the new technologies that have been developed.
Materiali ipoallergenici are extremely common now, meaning that people with allergies don't have to worry about flare-ups during the night. Sustainable materials such as bamboo or eucalyptus are also seeing more popularity, allowing environmentally-conscious people to get a peaceful night's rest. And more extravagant products, such as silk bedding, allow those with sensitive skin to sleep calmly.
On top of that, we now have mattresses at different firmness levels, adjustable bed frames, all-season duvets, spring-loaded toppers, and so much more. As we've stated, this phenomenon is closely related to why we are (or at least can be) more comfortable than ever before. And, of course, this in turn leads to much better sleep quality.
Treating Sleep Disorders
Sleep disorders by design hamper sleep and leave a lot of people with bags under their eyes. And according to the SSN, insomnia alone is likely to affect 1/3 of the UK population at some point in their lives. However, advancements in technology have made dealing with certain sleep disorders a lot easier than it has ever been!
Among the more obvious treatments, we have medication. From sedatives to antihistamines, there's a plethora of medications that can ease certain symptoms that come with sleep disorders. On top of that, practices such as Terapia cognitivo-comportamentale have seen more use in recent times as well.
Lastly, certain treatment options were a lot more recent than one might think. For example, if you were suffering from Obstructive Sleep Apnea in the 70s, you likely had very limited options. But with the invention of the CPAP machine, millions of people now have a way to deal with this sleep disorder.
Tracking Sleep Quality
One of the factors that made sleep a tricky subject to tackle is that it's largely abstract. Before the invention of modern monitoring equipment, doctors had to rely on the patient's assessment of their sleep quality. But these days, anyone with a smartwatch can easily track their sleep quality.
With this one gadget, you can track your sleep patterns, your sleep latency, disturbances, and anything else that might interest you. And when we take that to a more professional level, like in sleep studies, doctors can have a very intricate and detailed overlook of all things sleep-related. So, being how knowledge is power, we'd say that we collectively became a lot more powerful.
Better Support/Community
While we talked in length about the feeling of loneliness that can be correlated with internet use, it's important to note that it isn't completely one-sided. And that's because it's now easier than ever to find a community with the same interests or struggles as you.
For example, if we just look at Reddit, there's at the time of writing this a community of over 400k people discussing sleep-related topics. And this means that it's now easier than ever to be informed and talk to people who have been in your shoes. Not to mention that there are now plenty of websites dedicated to informing their readers about all things sleep-related – like The Sleep Advisors.
Counteracting All The Negatives
Lastly, we'd like to discuss one important factor – that most if not all the negatives technology use causes can be fixed. And more often than not, these fixes also rely on technology.
For example, while we're undoubtedly less active than before, staying healthy can be quite easy. Standing desks can make sure you're not sitting all day. Stationary bikes can allow you to burn some calories. And even certain video games can help you stay active throughout the day (like VR games or Pokemon Go).
The same principle can be applied to most of the situations listed so far. While looking at a screen before bed is less than ideal, there are solutions – like night mode options, blue-light blockers, time-lock features, and so on. And this is a point we wanted to emphasise, as technology by itself isn't harmful to sleep but rather it can have adverse effects when used carelessly.
What are the next steps for sleep technology?
When all is said and done, the only question that remains is where sleep technology is going to go next. We've already covered how technology has influenced the mattress industry but that's only one piece of the puzzle. Ideally, we should see an improvement in all areas of sleep as technology and sleep become more intertwined.
On the most fundamental level, people will have access to a lot more information. And perhaps scientists could even figure out the endless mystery behind sleep as well. By this point, we're sure everyone is going to have a tech bedroom of some kind, with bedroom gadgets making sleep come as easily as possible. These smart bedrooms might, for example, have black-out curtains that move on their own, blue light filters on every screen, and mattresses that perfectly contort to your body.
Of course, these are just our predictions. In reality, it's rather difficult to gauge exactly how technology will affect sleep in the future. But we'd say it will be a net positive in the end, as long as we remain informed and diligent!
Diffondete la parola
Riferimenti e risorse
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- Il futuro dei letti: cosa aspettarsi?
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