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“Vamping”, this is how insomnia on screens affects us


Checking social networks, watching videos or playing with your mobile or tablet before going to bed at night makes us sleep less and gain more weight.

By:
EFE


Do you usually go to bed with the lights off and take a look at your tablet, laptop or mobile phone to see if something has been said in the “whatsapp group of school parents”? Or see if an old boyfriend has posted any more photos on Facebook? Or maybe watch a chapter of your favorite series … ?.

It is a very widespread habit that many people practice daily but it can have negative consequences; the physical and mental. Not only because of the light exposure of the devices, but because of the content and information that our mind receives and its impact on our emotional well-being, according to experts.

The term ‘vamping’ comes from the English words ‘vampire’ (vampire, a fantastic being that is active at night) and ‘texting’ (sending text messages through electronic devices), according to the Association of Internet Users.

The University of Navarra Clinic warns that this ‘technological phenomenon’ produces an alteration of sleep that influences its quality and appetite, since it increases the feeling of hunger and induces to eat more, especially sweets.

“Vamping, or using new technologies before going to sleep, has negative health effects, since the light from the screens affects the quality of sleep and our performance,” explained Dr. Angela Milan, a neurologist at the Unit of the Dream of the CUN, to EFE.

The problem with using screens before bed lies in the short-wave blue light emitted by electronic devices. To fall asleep, our brain begins to produce melatonin, the hormone that regulates the sleep cycle, about two hours before we go to sleep, according to the CUN.

Turn off the light and turn on the screen

“If we use electronic devices with light, the brain understands that it is still daylight and it does not secrete this hormone, so we delay the onset of sleep and sleep fewer hours, what we call technological insomnia”, explains Dr. Milan.

“Vamping is a new phenomenon that has been on the rise in recent years, especially in adolescents, but also in children, who have increasingly young mobile phones,” he adds.

“The alteration in the secretion of melatonin stimulates our appetite and the craving for fattier and sweeter foods”, according to Dr. María Alija, pediatric endocrinologist at CUN.

“If we do not respect our sleep cycles and, in addition, we use screens before sleeping, we alter the natural process, so we are hungrier, and we gain more weight,” he adds.

“The reduction of hours of sleep increases fatigue and we are not as active, which in the long term also affects weight,” he says.

“‘Vamping’ can also alter sleep due to the type of content and information we receive,” says the psychologist and expert in technological addictions Gabriela Paoli.

“The audios, images and videos can alter us and cause anxiety, worry, discomfort and tension. Chats or “whatsapp” groups can be platforms for conflicts and misunderstandings, causing long conversations, discussions and tensions. This takes away our peace of mind to fall asleep ”, he says.

For Paoli, the increase in digital series and film platforms could also lead to a worse rest.

“When we have fun, we have a good time and we enjoy ourselves, we want to go on and on, without being very aware of time, depriving our body and brain of an essential element for our health: sleep,” says Paoli.

Night lock for devices

To achieve a better rest, Paoli recommends not taking electronic devices such as mobile phones or tablets to bed, as well as avoiding using them in the moments before going to sleep.

He even advises against having a television in the bedroom. “All screens should be banished from the bedroom,” he stresses.

It also recommends creating evening rituals, doing something that calms or relaxes us before going to sleep, such as taking a shower or drinking an infusion. It also indicates that you can go back to the classic: take a walk, read a book, paint, write, listen to music or practice some relaxation or breathing technique.

“Ultimately, the basis is to make a conscious, healthy and voluntary use of our digital leisure time, to be able to function correctly the next day. We must learn to manage the duration of access to the Internet and to enjoy it with self-discipline and self-control, prioritizing our health, “he says.

For Paoli, “it is essential to become aware, both of the number of hours we are exposed to the devices, and of the consequences of ‘vamping’, which can take away hours of sleep and tranquility”.

“By interacting with devices and screens that show content designed to attract us for hours and hours, our brain secretes dopamine, the hormone of happiness and well-being, producing a pleasant stimulus, which is difficult to avoid and making us lose track of time ”, He points out.

That is why he recommends:

  • Set a time for digital leisure, outside of the night hours.
  • Leave the mobile or the ‘tablet’ out of sight so that we do not want to use them.
  • Put the devices in ‘airplane mode’ or turn off the Wi-Fi, before going to sleep, so as not to be tempted to consult the devices.

“Reinforcing the attitude that we are in control of the situation is essential,” concludes Paoli.

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