Aik naya tajziya ye sujhaata hai ke phone screens se nikalne wala neela roshni jaisa ke pehle samjha jata tha, sone ke liye itna nuqsaan-deh nahi hai. Ye tajziya dekhta hai ke log neele, peele aur safed roshniyon ka jawaab kaise dete hain.
Unhone ye paya ke neela, peela aur safed roshniyon ke darmiyan koi yaqeeni saboot nahi hai ke neela baaqi roshniyon se zyada nuqsaan-deh hai.
Smartphone screens, tablets, aur computers se nikalne wali roshni ko aam tor par hamare fitri circadian rhythms mein khalal dalne wala samjha gaya hai. Isi wajah se "neend ki safai" ke ird gird ek industry ban gayi hai.
Lekin pichle maah Nature journal mein shaaya hui aik nayi tajziya mein yeh sujhaaya gaya hai ke is soorat mein kaha jane wala neela roshni — jise in devices se nikala jata hai — shayad pehle samjhe jaane se zyada nuqsaan-deh nahi hai.
Basel University aur Technical University of Munich ki is tajziye mein, "roshni ke neele-peele tabdil hone ke asarat par insani circadian clock par" ghour kiya gaya. Researchers ne 16 subjects ko sone se pehle raat ko aik ghante tak teen mukhtalif qisam ki roshniyon mein mubtala kiya. Blue-dim, yellow, aur constant white background/control light istemaal karne ke baad, tajziye ke muallifin ne tay kiya ke "neele-peele axis par moassar silent-substitution tabdilat ka insani circadian clock ya neend par koi yaqeeni saboot nahi hai."
Roshni khud insani neend ke patterns ko mutadil kar sakti hai, lekin shayad wo tareeqa modern devices ke istemaal ko pichle saalon mein dekha gaya hai, wo is tarah se nahi hai.
Roshni neend ke patterns par kaise asar daalti hai?
Insani aankh roshni ko electrical impulses mein tabdeel karti hai aik series ke cones, rods, aur "intrinsic photosensitive retinal ganglion cells" (ipRGCs) ke zariye. Blue light, jo ke smartphone aur tablets se nikalta hai, ye ek short-wavelength form of light hai, aur cones isay bright light ke liye color blue mein tabdeel karte hain; rod cells sirf low-light conditions mein operational hote hain aur color mein farq nahi karte.
Aankh mein ipRGCs, jo ke information intensity of light ke baare mein milti hai color ke bajaye, aur ye regular circadian rhythms ko check mein rakhte hain. Photopigment melanopsin, jo ke ipRGCs ke zariye express hota hai, ye raat ko melatonin suppression ko regular karne mein madad karta hai. Cones ipRGCs ko information bhejte hain, jo ke ishara karta hai ke roshni ka color in regular circadian rhythms aur insan ki salahiyat neend ko ya sone ko ya sotey rahne mein kaise farq daal sakta hai.
Aik 2019 ki tajziya ne sujhaaya ke "mistimed light exposure" — ya'ni ke hamare din bhar istemaal hone wale devices se nikalne wali artificial roshni — neend aur sehat par nuqsaan-daar asarat daal sakti hai. Lekin hamare dimaagh ne apne andar circadian rhythms ko tabdeel karne ke liye istemaal karte hain, jise ke Dr. Alexander Solomon, Pacific Neuroscience Institute ke surgical neuro-ophthalmologist, Santa Monica mein Providence Saint John's Health Center mein, ne keh diya.
"There is a master 'clock' set by these melanopsin cells (which, again, are still most sensitive to blue light) but other activities such as meal timing and exercise can feed back to that master clock as well," Solomon told Healthline. "I think if a person is having difficulty regularly sleeping and waking at a regular time needed for their lifestyle, one change could be to either use blue light blocking glasses or a similar phone/screen setting, but it’s also to decrease overall exposure to bright light."
Kya aapko sone se pehle smartphone istemaal karna chahiye?
Solomon ne tajziye ke natayej ko dekh kar kaha ke yeh ye nahi matlab hai ke logon ko ummeed hai ke agar woh sone se pehle apne phone par hain to unko achhi neend aayegi. Solomon ne bataya ke tajziye aam tor par logon ki roshni se kaise interact karti hain, shayad ye na ho ke study sab se aam roshniyon ke liye mayar karta ho.
"Is study ne specifically roshni ko
design kiya tha... ke aankh ke is cell ko trigger na kare jo hamari aankh mein light-sensitive hai, jo hamare circadian rhythm ko reset karne ke liye zimmedar hai, jo ke real-world lighting environments ke mutabiq nahi hai," Solomon ne kaha. "Ye cell neela roshni ke liye zyada sensitive hai, to kehna ke neela roshni ka itna khaas kirdar nahi hai ye ghalat hai. Ye bas kehna hai ke dim blue light ke barabar bright yellow light bhi chezein asar daal sakti hai."
Keiland Cooper, Ph.D, University of California, Irvine ke neuroscientist, ne Healthline ko bataya ke haal hi ki study bas ye darust karti hai ke humein apni sehat par ye device kaise asar daal sakta hai, is par zyada tafseelat hasil karne ke liye mazeed research ki zarurat hai.
"Jabke ek study akela meyda nahi karta, is study ka asal maqsad ye hai ke hamain mazeed kaam karna hoga ke raat ko screens ka konsa pehlu hamari neend par asar andaaz hota hai," Cooper ne kaha. "Screens ke asal nizaam samajhna ahem hai kyun ke ye device designers aur manufacturers ko yeh bataayega ke unke screens ke konse pehlu istemaal karne walon ki neend mein madad karne aur in devices ke istemaal ke side-effects ko kam karne mein madad karein."
Kaise aap apni neend ko behtar bana sakte hain?
Bahut se devices mein aam tor par low-light setting hoti hai jo roshni ki chamak ko kam kar sakti hai, aur blue-light blocking glasses short-frequency waves se bachane mein madad kar sakti hain. Lekin Solomon ne ishaarah kiya ke light ke tez farq aur iski intensity, sayahi se kaise hamare nizam neend ke schedules aur regularity ko tay karta hai, ye aakhir mein ho sakta hai.
"Roshni ka sab se zyada mouqa hai jab iske baad lambi andheray ke baad aata hai. For example, studies ne dikhaya hai ke shift workers jo raat ko kaam karte hain aur apne ghar pohanchte waqt suraj dekhte hain (phir bhi, specifically blue light nahi, lekin instead bright light), unko apne appropriate schedule par soney mein zyada mushkil hoti hai un logon ke muqable mein jo apne ghar pohnch kar subha se pehle so jaate hain," Solomon ne kaha.
"Main samajhta hoon ke is par aam aadmi ko zyada zor dena chahiye ke agar unko apne sleep/wake times ke liye halke mein mushkil hoti hai ya excessive daytime sleepiness mehsoos hoti hai. Dusre factors bhi ho sakti hain jo soney mein mushkilat ka sabab ban rahe hain aur before attributing it to a single factor such as light exposure, ek sleep specialist/hygienist se milna faydemand ho sakta hai."
Cooper ne kaha, "Jabke light ki intensity ko kam karna madad kar sakta hai, recommended hai ke screen hygiene ko behtar banane ke liye, unhein soney se pehle bilkul avoid kiya jaaye."
Takeaway
Jabke "screen time" sone se pehle neend ko tabah karne wala maan liya gaya hai, lekin ye thoda sa mushkil hai ke smartphones aur tablets se nikalne wali roshni kitna disruption paida kar sakti hai. Aik naya tajziya ye paya hai ke blue light woh nuqsaan-deh nahi hai jo pehle samjha jata tha.
Screen istemaal ko kam karna bura nahi hai, mohtaajgi hai to disruption ke liye.