Researchers at the Rensselaer Polytechnic Institute have found that using electronic devices before bed disrupts sleep patterns and hinders one’s ability to fall asleep. Not only do these devices stimulate brain activity overall, they also inhibit natural melatonin production. Melatonin, the hormone your pineal gland creates, which helps you fall asleep, is inhibited by blue light, specifically, which is near the spectrum of artificial light coming from your laptop or cellphone. This exposure to light also disrupts our circadian rhythm, an essential factor in getting a good night’s sleep. The National Sleep Foundation estimates that more than 90 percent of Americans use some kind of device like this before bed.

Although studies have previously concluded that television before going to bed has the same detrimental effects, smartphones, tablets and laptops have all but replaced television sets, especially in college. Everyone knows how difficult it is to juggle classes, work and study time. The only thing many students want to do after a long day like that is surf the Internet or watch a movie, and, come finals week, pulling all-nighters seems to be the only option for success. Yet sleep is imperative for achievement as well, and lots of behavior that is prevalent during a college career can have long-lasting health effects. For example, after even one drink, the body’s ability to fall into Rapid Eye Movement sleep is impaired. Sleep disturbances throughout the night are also associated with intoxication levels prior to falling asleep.

Poor sleep habits and lack of sleep are linked with several health problems in general. Obesity, diabetes, depression, concentration, memory and overall cognitive function and ability have a strong correlation to the amount and quality of sleep a person gets each night.

These two habits, using electronic devices and drinking prior to falling asleep, when combined can have substantial effects on cognitive abilities, yet both are prevalent in college life. This type of behavior, especially if sustained throughout a typical four-year college career or longer, can have substantial effects throughout one’s life. Considering the fact that a typical college student might stay in during weeknights and study, then go out with friends and drink on the weekends, often until late, many students barely give themselves a chance to actually get a restful night’s sleep. Researchers suggest avoiding computers and phones before bed, or at least dimming the screen and limiting alcohol intake. Alcohol can disrupt sleep if consumed even up to six hours before bedtime. These precautions may inhibit social and study schedules, but one can never underestimate the power of a good night’s rest.