Heavy Technology Use linked to Fatigue, Stress and Depression in Young Adults

Modern technology is affecting our sleep. The artificial light from TV and computer screens affects melatonin production and throws off circadian rhythms, preventing deep, restorative sleep.

New research out of the University of Gothenburg, Sweden reinforces this fact, specifically relating to young adults. Doctoral student Sara Thomée and her colleagues at the University of Gothenburg's Sahlgrenska Academy conducted four studies to find out the effects of heavy computer and cell phone use on the sleep quality, stress levels, and general mental health of young adults.

For the study, Thomée and her team asked 4,100 young adults between age 20 and 24 to fill out questionnaires. They also interviewed 32 of them who were considered heavy information and communication technology (ICT) users. The researchers analyzed and compiled the data, and the results revealed that intensive use of cell phones and computers can be linked to an increase in stress, sleep disorders and depressive symptoms in young adults.

Some of the more specific findings are:

• Heavy cell phone use showed an increase in sleep disorders in men, and an increase in depressive symptoms in both men and women. 

• Those constantly accessible via cell phones were the most likely to report mental health issues.  

• Men who use computers intensively are more likely to develop sleeping problems.
• Regular, late night computer use is associated with sleep disorders, stress and depressive symptoms in both men and women.
• Frequently using a computer without breaks further increases the risk of stress, sleeping problems and depressive symptoms in women.
• A combination of both heavy computer use and heavy mobile use makes the associations even stronger.

So, what’s behind this link between technology use and negative health symptoms? The researchers have not yet fully determined why heavy technology users are more likely to have sleep disorders, higher stress and mental health issues, but one theory is that people with these symptoms are more likely to reach out and contact friends and family via technology.

I tend to think that the relationship between technology and stress, sleep disorders and depression has more to do with the overuse of technology in our society, especially among young people. If you’re a parent like I am, than you know first-hand how difficult it can be to get children to turn off the computer or put down their phone and stop texting so you can, just maybe, have a real conversation.

This is a growing and serious public health hazard that should be acknowledged and addressed by both the medical community and technology industry. It’s been scientifically proven that the light from TV and computer screens affects melatonin production and melanopsin stimulation, and throws off our circadian rhythms. This interrupts or prevents deep, restorative sleep, causing an increase in stress and depressive symptoms.

In the words of head researcher Sara Thomée, "Public health advice should therefore include information on the healthy use of this technology.” I couldn’t agree more. Just like alcohol ads, so should technology companies carry warnings on their products and in their advertisements. “Text responsibly.” “Don’t surf, then sleep.” You get the idea.

What can we, as individuals, do to protect our health from the negative impact of the ubiquitous technology in our society? Quite simply, turn it off, and get some good sleep. When you are on the computer for any length of time, take more frequent breaks, and impose limits on the amount of time you spend online. Trust me, the world will wait patiently for another Facebook post or text from you.

Remember, people need an average of seven to eight hours of restful sleep to fully take advantage of its restorative power and avoid daytime symptoms of fatigue. So turn off your TV and computer at least one hour before you go to sleep. Don’t sleep with your cell phone on and next to your bed. (Few things are more frustrating than being awakened in the middle of the night by an unimportant text message.)

Re-claim your bedroom for its intended purpose: restful sleep. Move the TV and computer out of the bedroom, or at the very least, don’t watch TV or work on the computer too close to bedtime. Stick to a bedtime routine. Get at least 7-8 hours of sleep every night. Try to go to sleep and wake up around the same time every day, even on weekends. Try to keep to within 20 minutes of the same time each morning and night.

Before bed, do activities that will promote sleepiness, such as a taking a warm bath, or reading a book or magazine. It also helps to maintain a cool temperature in your bedroom. A cool but comfortable temperature is ideal for sleep. Too warm and you will be fitful, too cold however can be uncomfortable and disturb your sleep.

Exercise regularly but not after the late afternoon. Even though exercise helps regulate sleep, rigorous exercise causes endorphins in the body to circulate which can have a stimulant effect, and keep you awake longer at night.

Stay away from caffeine at night. The effects of caffeine are different from person to person, and may last hours after your last cup of coffee, so make your last cup of coffee, regular tea or soda earlier in the day. Avoid alcohol and medicines that make you drowsy. Even if you think it is helping you fall asleep initially, alcohol and medicines that makes you drowsy may affect your sleep throughout the night.

And finally, if you feel that you are suffering from persistent sleep disorder, get checked out by a qualified sleep doctor. Regular, healthy sleep is one of the best things you can do for your mental and physical health.

Read the full report, entitled, “Intensive Mobile Phone Use Affects Young People´s Sleep.”

More Veterans are Suffering from Sleep Apnea

The Veterans Administration announced that from 2008 to 2010, the number of veterans who receive benefits for sleep apnea increased by 60%, and that more than 20% of military veterans suffer from the sleeping disorder, compared to the estimate of 5% for those not in the military.

Although one of the main causes can be excess weight, the VA doctors suspect that repeat deployments to Iraq and Afghanistan are exposing the military service members to dust and smoke which are contributing to the increase in cases.

More than 63,000 veterans receive benefits for sleep apnea, which can cause daytime drowsiness, heart disease, and even strokes. The most common treatment is the continuous positive airway pressure (CPAP) mask. Although the Social Security Administration recognizes sleep apnea as a disability and pays benefits to those who can’t work, the VA says veterans can receive benefits and hold jobs.

The Department of Veterans Affairs is expected to spend approximately $500 million a year to treat veterans with sleep apnea, and it is expected to rise in the upcoming years. Considering that sleep apnea is linked to serious conditions such as heart disease, diabetes, hypertension, obesity, and daytime sleepiness which can cause memory loss and decrease work productivity, it is critical that these veterans receive appropriate care.

Drivers with Sleep Apnea – A Deadly Blend

Drivers with sleep apnea continue to be a hazard, and pose a worrisome combination. Hundreds of International researchers and doctors convened at the 3rd Annual Swedish Sleep Medicine Congress this past April in Gothenburg, where an important research study which examined public transportation drivers in Sweden who had undiagnosed sleep apnea. Results could potentially impact professional drivers everywhere for years to come.

Mahssa Karimi of the Center for Sleep and Vigilance Disorders presented her findings of a study conducted which examined sleep disorders of 116 bus and tram drivers in Gothenburg. The researchers had to first diagnose the drivers, many of whom had not previously sought medical attention for sleep disorders and sleep apnea. It was discovered that 19% had sleep apnea.

Since past studies have linked drivers with sleep apnea to a higher rate of car and truck crashes, these findings point to the importance of getting sleep apnea patients, especially those who are on the roads for a living, the treatment they need to keep the public safe. As Karimi said, “Our findings suggest that it's important to systematically examine professional drivers and other professional groups entrusted with the safety of others in order to be able to treat any sleep disorders, as their work demands alertness and concentration at all times."

Two years ago, a study published in the medical journal Thorax and conducted by Vancouver Coastal Health Research Institute and University of British Columbia revealed that sleep apnea patients are at double the risk of being in a car crash, and are three to five times more likely to be in a serious car crash involving personal injury. In the largest study of its kind, researchers used data from the Insurance Corporation of British Columbia to study 1,600 patients with and without sleep apnea.

In another study conducted by the medical director of Lifespan's Employee Health and Occupational Services, Dr. Philip Parks, and The Cambridge Health Alliance, further showed the link of obesity in truck drivers and sleep apnea. Researchers examined 456 truck drivers from more than 50 employers. Of those, 17% had Obstructive Sleep Apnea, most who were older, obese and had higher than average blood pressure. "It is well-known that obesity, a leading risk factor for obstructive sleep apnea, is on the rise in the United States. Truck drivers with sleep apnea have up to a 7-fold increased risk of being involved in a motor vehicle crash," said Dr. Parks. Due to that study, the Federal Motor Carrier Safety Administration is deliberating recommendations to require sleep apnea screening for all obese drivers based on body mass index.

Unfortunately, many of the patients in these studies didn’t even report that they had daytime sleepiness, suggesting that many don’t realize they have sleep apnea and aren’t aware of the potential hazard they cause while driving. Considering that sleep apnea causes excessive daytime sleepiness, impairs motor skills and diminishes thought function, we at Manhattan Snoring and Sleep Center strongly recommend that if you suspect that you have any symptoms of sleep apnea, you seek diagnosis and treatment right away, especially if you drive professionally. The risks to yourself and others when you’re on the road make sleep apnea and driving a dangerous combination. Contact us today.

Losing Weight Can Reduce – Even Rid Sleep Apnea

By David Volpi, M.D., P.C., F.A.C.S., The Manhattan Snoring and Sleep Center

New research shows that obese sleep apnea patients who lose just 10 percent of their weight can significantly improve their symptoms and potentially rid themselves of the sleep apnea all together.

According to an article in Health News last September, the Center for Obesity Research and Education at Temple University in Philadelphia, and researchers at four other medical centers and universities analyzed data on 264 obese patients with type 2 diabetes and sleep apnea in varying forms. Those in weight loss treatment lost an average 10 percent of their beginning weight, and realized a significant reduction in number of sleep apnea episodes they suffered. Many moved to less severe categories, from moderate to mild, and 14 percent had complete remission of the disorder. Men with severe apnea who lost the most weight saw the greatest benefit.

It is thought that sleep apnea affects more than 18 million Americans. It is a potentially life-threatening disorder that can lead to heart disease, increase blood pressure, cause lung dysfunction and lead to stroke. A sleep apnea patient stops breathing during sleep for usually ten to twenty seconds, sometimes a minute or more, many times throughout the night. Obstructive sleep apnea is the most common type, and also the most dangerous. It is widespread in overweight and obese people because excess weight can cause the soft palate in the back of the mouth to collapse and block airway. However it should be noted that there are anatomical abnormalities such as a narrow throat or large tonsils that can also cause sleep apnea.

Unfortunately, it often goes undiagnosed because sleep apnea episodes occur only during sleep. Recognizing daytime symptoms, which include fatigue and daytime sleepiness (especially when it is thought that the patient should have received enough rest) is key to discovering this potentially life threatening disorder. If you believe you may have sleep apnea, it is important to have a physical examination by an otolaryngologist (ear, nose and throat doctor) to get started on treatment. If your weight is a factor in your sleep apnea, your doctor can lead you to a weight loss program that is right for you.

It’s long been known that overweight and obese people are at risk for numerous health problems. It’s also known that in addition to lowering or ridding sleep apnea, by losing just 10 percent of body weight, overweight patients can improve their heart function, lower blood pressure and levels of blood cholesterol and triglycerides, and decrease the risk of diabetes and cardiovascular disease – all reasons why weight management should be an important goal for a healthy lifestyle.

Those who participated in the weight loss study lost an average of 24 pounds by taking part in group behavior modification, eating a portion-controlled diet with liquid meal replacements, and exercising for 175 minutes per week for one year. “This is one of the first and certainly the largest study ever conducted,” Foster said. “It’s been clear that obesity increases the risk of sleep apnea but less clear that if obese people or people with type 2 diabetes lost weight, it would result in significant improvements in their sleep apnea—and it did.”

The study findings were published in the September 28 issue of the Archives of Internal Medicine. Read more about sleep apnea visit the Manhattan Snoring and Sleep Center.