Health Quiz: Which hormone can be deficient in excessive screen time?
In today’s health quiz: spend too much time on the screen late at night? It can interfere with your natural sleep cycle by reducing melatonin production. Experts explain how blue light risk suppresses melatonin, why this hormone is important for sleep, and lifestyle changes can restore hormonal balance for better overall health.
Health Quiz: Which hormone can be deficient in excessive screen time? (Image Credit: ISTOCK)
Which hormone can be deficient in excessive screen time?
A. Insulin
B melatonin
C. Cortisol
D. Serotonin
Answer: B melatonin
Spending hours in front of the screen – whether it is phone, tablet, or laptop – especially during night, can affect your sleep and mood in ways you cannot expect. One of the major results of excessive screen time is a decrease in melatonin, which is a major hormone responsible for regulating your sleep-wise cycle.
What is melatonin?
Melatonin is a hormone released by the pineal gland in the brain, mostly in response to darkness. This indicates the body that it is a time to sleep. “Melatonin is a hormone of darkness – it does not put you to sleep, but it tells your body that sleep is happening soon,” a clinical psychological and American Board of Sleep Medicine Diplomat Dr.. Michael Brace says.
Why does blue light matter?
Screen emit blue lights, which can dodge your brain thinking that it is still day, thus the release of melatonin is delayed. Professor of Sleep Medicine at Harvard Medical School, Dr. “Blue light is particularly powerful in pressing melatonin,” Charles Sezisler says. “Even the evening brief performance in the evening can transfer your circadian rhythm in several hours.”
A 2014 study in PNAS found that the use of electronic devices before beds not only delays melatonin production, but also reduces vigilance and REM sleep quality.
Indication may cause you a deficiency of melatonin
Difficulty sleeping
Poor sleep quality
Day fatigue
Mood disturbance like anxiety or irritability
Trouble on focus or memory issues
A behavior at the University of Chicago, a sleeping medical specialist Dr. According to Lisa Medi, “When melatonin levels are low due to persistent night light risk, people often struggle with insomnia and mood regulation.”
Who is most at risk?
The screen time melatonin suppression is particularly common:
Teens with late night gaming or ticket habits.
Late night adults on laptops.
Children who are in contact with cartoons or phone videos before bed.
Shift workers who are exposed to artificial lighting during odd hours.
“Children and teenagers are even more sensitive to blue lights than adults,” Dr. Czech says.
How to protect your melatonin naturally
Sleep experts recommend these habits to protect your melatonin rhythm:
Digital Curfew: “Avoid the screen at least 90 minutes before the bed,” Dr. Brace says. “Use that time to relax and engage in non-screen activities.”
Blue Light Filter or Glass: Many devices now have night mode which reduce blue lights. “Wearing blue-light-blocking glasses in the evening can also help reduce melatonin suppression,” Dr. Medici recommended.
Dim lights after sunset: Reducing room lights helps to mimic natural evening and signal melatonin release.
Dr. “Continuous sleep schedule:” go to bed and wake up at the same time at the same time, even on weekends, to support natural melatonin cycles, “says Brace.
What about melatonin supplements?
Melatonin supplements are available at the counter, but experts take care that they are not a cure. Dr. Andrew Well, Integrative Medicine Specialist says, “Melatonin works best to move sleep time – not necessarily you sleep deeply or longer.” “It is most useful for jet lags or circadian rhythm disorders, not normal insomnia.”
Long -term use must be overseen by a healthcare provider to avoid disrupting your natural hormonal balance.
If you are struggling with sleep and spending longer on screen, your melatonin may be out of the sink. Adopting healthy screen habits and prioritizing sleep hygiene can help restore natural hormone balance and improve your overall welfare.
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