- Using your phone, tablet, or computer in bed
Many people are unaware of the detrimental effects of this terrible habit in terms of sleep and productivity. Short-wave blue light – very common on sunny mornings, for example – plays an important role in mood, energy, and sleep quality. In the morning, when your eyes are directly exposed to it, this blue light stops the production of the sleep hormone, melatonin, and makes you more alert. In the afternoon, the sun’s rays decline, allowing your body to produce melatonin again and gradually tire you out. In the evening, your brain does not expect to be exposed to blue light. It is therefore very sensitive to it.
Most of the devices you use at night – computers, tablets, and cell phones – emit a bright, short-wave blue light that shines directly on your face. This exposure impairs melatonin production and interferes with falling asleep and the quality of sleep. As we’ve all seen, a bad night’s sleep has disastrous effects. The best thing you can do is not to use these devices after dinner (television is not disturbing for most people as long as they stand at a reasonable distance from the screen).
- Being addicted to the internet
Fifteen minutes of concentration is necessary to fully immerse oneself in a task. Once launched, you enter a state of increased productivity, the flow. Research shows that people in a flow state are five times more productive than in a normal state. When you get detached from your work because you’re itchy to watch the news, Facebook, a sports result, or something else, you get out of that state. It will take another 15 minutes of continuous concentration to get back into it. If you disconnect too often during your work, you can go a whole day without being in the flow.
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