Screen Time and Sleep Quality in Bulgaria
Analysis of the link between digital device use before sleep and sleep disturbances among the Bulgarian population.
Analysis of the link between digital device use before sleep and sleep disturbances among the Bulgarian population.
How shift work and irregular working hours affect sleep. Data from a survey among Bulgarian professionals.
The impact of frequent travel and time zone changes on sleep. Tips for adaptation.
Interview with Bulgarian researchers on the trends, technologies, and lifestyle factors shaping our sleep.
A comparative study on sleep quality in large cities and smaller settlements in the country.
Answers to key questions related to sleep quality and lifestyle factors in modern Bulgaria.
Prolonged exposure to blue light from devices before bedtime can delay the production of melatonin, the sleep hormone. Studies among the Bulgarian population show that people with over 3 hours of screen time before sleep report longer sleep onset and lower sleep quality.
Yes, irregular or shift work schedules, especially night shifts, disrupt the circadian rhythm. This is a common problem in certain industries in Bulgaria and can lead to chronic sleep deprivation and an increased risk of health problems.
Frequent travel, especially across time zones, causes jet lag, which temporarily disrupts sleep. For Bulgarians who travel frequently for work, advice includes gradually adapting to the new time zone before travel and exposure to natural light upon arrival.
Some studies note the tradition of an afternoon nap (slyapka) in certain regions, which can compensate for lack of night sleep. However, the modern lifestyle is gradually reducing this practice, especially in urban areas.
Experts from The Sleep Traveler recommend establishing a regular sleep schedule, creating a calm and dark bedroom, reducing caffeine and alcohol in the evening, and regular physical activity, but not immediately before bedtime.