Want a good night’s sleep? Opt for a book over your iPad before bedtime, according to new research.
Rensselaer Polytechnic Institute’s Lighting Research Center in the US found that looking at a backlit screen, like those on iPads and other tablets, can lead to sleeplessness.
“Our study shows that a two-hour exposure to light from self-luminous electronic displays can suppress melatonin by about 22 percent,” said lead researcher Mariana Figueiro in a statement last week.
“Stimulating the human circadian system to this level may affect sleep in those using the devices prior to bedtime.”
In the study, 13 subjects read, watched videos, and played games on the iPad, iPad 2, and an Asus tablet.
The subjects were equipped with devices to measure the light their eyes were receiving, and some subjects wore goggles to filter the light. The findings appear in a recent issue of journal Applied Ergonomics.
Not ready to trade in your tablet for a paperback? Try a text-only Kindle or Nook, which don’t emit light.
Or, WebMD suggests purchasing an inexpensive filter to help block glare and blue light, which zaps melatonin. Look for one that blocks out wavelengths below 520 nanometers, cited WebMD.
Also, dim the light on your device and keep it no closer to your face than you would a television or computer.