Can Cell Phones Cause Sleep Problems?

Obstructive sleep apnea (OSA) causes frequent breathing disruptions from a narrowed airway. Your tongue or the soft tissues in the back of your mouth can collapse to block the airway. Although anyone can develop OSA, various factors can trigger symptoms, like a large neck circumference or obesity. However, research has found a link between cell phones and sleep quality. Here’s what you should know to get the rest you need.

Electronic Devices and Sleep Quality

If you lay in bed scrolling through your phone or catching up on your favorite TV show before falling asleep, it’s time to rethink your bedtime routine. Electronic devices with screens emit blue light, which can disrupt the production of melatonin, a hormone that helps you fall asleep.

Blue light signals to your brain that it’s time to wake up. Although this can help you stay awake during the day, it can lead to a long night of tossing and turning. When combined with poor sleep quality from OSA, fatigue can become an ongoing battle. Not only can sleep deprivation occur, but your mental and physical health can decline over time. 

Minimize the Impact of Blue Light

The best way to avoid the impact of blue light is to turn off your devices at least 1 hour before hitting the hay. While you’re at it, lower the lighting in your room to help trick your brain into thinking daytime is almost over, which will stimulate melatonin production. 

Instead of scrolling through social media, find a relaxing activity, like reading a book, listening to music, or putting together a puzzle. Avoid any late-night snacking and don’t drink caffeine or alcohol too close to bedtime. 

The right environment is also important. Research has found that 60-68 degrees Fahrenheit is the best sleeping temperature. Sleeping with a fan on will keep your room cool and provide white noise, which also improves sleep quality. 

Invest in a Good Night’s Rest

Besides changing your nighttime habits, commit to your sleep apnea treatment. You have multiple options to prevent breathing disruptions, like:

• CPAP: A CPAP is the most traditional treatment for sleep apnea. A machine delivers a steady stream of air through a mask worn over your mouth or nose to keep your airway open. 
• Oral Appliance: Patients with mild-to-moderate obstructive sleep apnea can benefit from an oral appliance. The custom-fit device repositions your lower jaw and tongue to prevent them from blocking your airway to prevent breathing disruptions. An oral appliance can be used alone or along with a CPAP.

Your sleep specialist will create a personalized plan to help you breathe better. You’ll get the rest you need to feel your best.

About Dr. Deborah A. Romack

Dr. Romack earned her dental degree at the Baylor College of Dentistry and has continued her training in many specialties, like orthodontics, TMJ disorders, and sleep dentistry. She regularly pursues advanced training in snoring, airway obstructions, and sleep apnea. She can improve your quality of life with an oral appliance. Contact her office at (817) 646-3084 to schedule an appointment.