Technology s Impact on Healthy Sleep
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1 Technology s Impact on Healthy Sleep JEFFREY S. DURMER, MD, PHD Adjunct Professor, Georgia State Univ. Chief Medical Officer, FusionHealth, Atlanta, GA
2 Agenda How Technology Detracts from Your Sleep How Technology Benefits Your Sleep Emerging Technologies To Consider Questions & Discussion
3 What We Mean by Technology a combination of domain specific & applied scientific knowledge in the development of innovative solutions to practical problems In the context of sleep, technology s impact is not limited to medical or scientific technology, but also to readily available consumer-based technologies that pervade society.
4 How Technology Detracts from Sleep Light Emitting Devices (especially in blue-green wavelength) - Stimulate Wake - Deactivate Sleep - Stimulate Information and Novelty Seeking behaviors - Stimulate Movement and Temperature - Stimulate Appetite and Change Energy Balance
5 Understanding How Technology Detracts from Sleep 2011 National Sleep Foundation s Sleep in America Poll - 1,508 Americans interviewed and matched to 2009 US Census data - 47 Semi-Structured Sleep Habits survey Results: 90% of Americans use a technology device in the hour before bedtime (60% of all TV; 72% adolescents mobile phone) The more interactive tech devices used (computer/laptop, mobile phone, video games) the more difficulty falling asleep and unrefreshing sleep Sleep onset was much later in younger vs older adults Gradisar M, et al. The sleep and technology use of Americans: findings from the NSF s 2011 Sleep in America poll. JCSM 2013;9(12):1291-9
6 Understanding How Technology Detracts from Sleep 2011 National Sleep Foundation s Sleep in America Poll Gradisar M, et al. The sleep and technology use of Americans: findings from the NSF s 2011 Sleep in America poll. JCSM 2013;9(12):1291-9
7 Understanding How Technology Detracts from Sleep Technology use and Sleep Quality in Preadolescence & Adolescene children Self-Report technology use, sleep wake behavior, circadian preferences - Structured Self-Report scales: School Sleep Habits Survey, Mobile Phone Involvement Questionnaire, Shorter Promis Questionnaire Results: Evening circadian preference, mobile phone and internet use, the number of other activities after 9:00pm, late turning-off time and number of devices in the bedroom all have a negative impact on sleep quality. Bruni O, et al. Technology use and sleep quality in preadolescene and adolescence. JCSM 2015;11(12):
8 Understanding How Technology Detracts from Sleep Technology use and Sleep Quality in Preadolescence & Adolescene Bruni O, et al. Technology use and sleep quality in preadolescene and adolescence. JCSM 2015;11(12):
9 Understanding How Technology Detracts from Sleep Actual Sleep Times in the US (n=1,000,000 UP wearers) (n=1,031 random sampled adults)
10 Understanding How Technology Detracts from Sleep CDC Healthy People %!! 69% Youth Risk Behavior Surveillance System (YRBSS), CDC/NCHHSTP; National Health Interview Survey (NHIS), CDC/NCHS
11 How Does Technology Detract from Sleep? First you need to understand a little of the basic biology of sleep and wake to understand the impact (good or bad) that technology can have on this fundamental biological activity.
12 How the Brain Wakes Up Image detection: Rods (Black& White distributed) Cones (Color macula) Luminance: iprgc (melanopsin) Intrinsically Photosensitive: Retinal Ganglion Cells (iprgc)
13 Intrinsically Photosensitive Retinal Ganglion Cells (Barinaga Science 2002, 295:956)
14 Retinal Ganglion Cells Activate SCN (Kalsbeek & Buijs, Cell Tissue Res, 2002)
15 SCN Activates Wake Centers & Shuts Down Sleep Centers _ + + +
16 The Wake Switch - Hypocretin/Orexin neurons in the Lateral Hypothalamus (Baumann & Bassetti, Sleep Med Rev, 2005)
17 Light Activates Circadian Wake System & Shuts Down the Sleep System
18 How Technology Detracts from Sleep
19 The Light from Your Cell Phone = Melatonin Suppression & Disruption Melatonin is produced in the brain during sleep and increases throughout the night Light suppresses Melatonin production and alters sleep signaling
20 The Light from Your Cell Phone = Appetite Stimulation & Weight Gain Hypocretin/Orexin is a potent wake promoting neurotransmitters that also stimulates food intake Sleep deprivation: Leptin and Ghrelin are regulators of energy balance signaling Dampens the circadian rhythm of Leptin Increases the release of Ghrelin increases food intake
21 Understanding How Technology May Help Sleep Enhancing sleep through technology means producing the best environment for sleep: - Dark - Cool - Quiet - Continuous - Calming the Mind - Relaxing the Body - Training the Brain to Sleep
22 Understanding How Technology May Help Sleep Enhancing sleep through technology means producing the best environment for sleep: - Dark Removal of Light Emitting Devices Orange lights Orange glasses Night-light phone Light attenuating devices
23 Understanding How Technology May Help Sleep Enhancing sleep through technology means producing the best environment for sleep: - Cool Smart House Thermostats Cooling Pads Airflow devices
24 Understanding How Technology May Help Sleep Enhancing sleep through technology means producing the best environment for sleep: - Quiet Natural sounds Air Flow Fans Noise cancelling technology Sound attenuating technology Conductive Auditory Stimulation
25 Understanding How Technology May Help Sleep Enhancing sleep through technology means producing the best environment for sleep: - Continuous Whatever technology you use, must be in place continuously through the night
26 Understanding How Technology May Help Sleep Enhancing sleep through technology means producing the best environment for sleep: - Calming the Mind Guided Imagery Cognitive Restructuring Mindfulness Meditation
27 Understanding How Technology May Help Sleep Enhancing sleep through technology means producing the best environment for sleep: - Relaxing the Body Segmental Muscle Relaxation Mindfulness Meditation Aroma therapy Restorative Yoga Conductive Auditory Stimulation
28 Understanding How Technology May Help Sleep Enhancing sleep through technology means producing the best environment for sleep: - Training the Brain to Sleep Online CBTi Circadian Modeling Light & Therapy
29 Emerging Technology and Sleep Population Sleep-Health Programs - Large scale digital sleep-health risk screening - Home-based assessments (Medical & non-medical) - Digital medical evaluation & consultation - Passive sleep-health device & therapy surveillance - Algorithmic issue escalation to sleep-health professionals - Personalized programming & individualized outcomes - Wellbeing vs disease focused
30 Remote Digital Sleep Management
31 Questions & Discussion For more information about upcoming webinars & events visit:
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