Exposure to short wave light (blue light) delays and suppresses melatonin production.
One study on fifty healthy young adults showed that exposure to screen light at night delays melatonin production by 90 min.
Melatonin is an important energy hormone and a potent antioxidant that plays a significant role in cancer prevention.
Those individuals who used a phone or tablet for reading before going to bed produced less melatonin, by as much as 50%, with an average delay of 1.5 hours in theirs’ sleep time.
They also had significantly less rapid eye movement during the night and reported being more tired in the morning compared to those who read a book before sleep.
However, I highly suggest to stay away from all gadgets for at least an hour before bed time.
Enjoy your summer and maximise your rest time.