1. Bright Screen Emissions and Insomnia
Muhammad Carvan and Taha Awan
June 12, 2015
Biomedical Innovations: Capstone Proposal
Middlesex County Academy for Allied Health and Biomedical Sciences
1 Convery Boulevard, Woodbridge, NJ 07095
June 17, 2015
2. Table of Contents:
Cover Page Page 1
Table ofContents Page 2-3
Acknowledgements and Approval Letter Page 4
Project Proposal Pages 5-11
Purpose Statement Page 5
Literature Review Pages 6-7
Materials Page 8
Methods Pages 9-10
Project Schedule Page 11
Results Page
Journal Article for Submission Page
Poster Photo Page
Logs and Evaluations Pages
Communication Log
Mentor Activity Log Pages
Mentor Evaluation Pages
Interview Reports & Evaluations Pages
Copies of “Thank You” Letters to Interviewees and Mentor Pages
4. Acknowledgements
I would like to give a special note of recognition to Dr. Andrew Potash, my mentor, for taking
the time out of his busy schedule to assist us and give us his time and guidance. Working with
Dr. Potash was a beneficial experience as he helped us collect, analyze, and draw conclusive
results for our project. I would like to thank Dr. Schrader for the guidance and knowledge that
she offered and provided to me. Without her, I would not have developed the solid framework
for performing this research project. I also want to thank Mr. Catalano for making all of this
possible, and without his efforts, none of this would have happened.
5. ProjectProposal
Purpose Statement
The project will be conducted because sleep is a factor that influences all of life. Sleep
can precipitate one’s productivity and future health. It seems that technology has become a trend
in our society. It is incorporated into the lives of people of all ages and can cause social,
academic, and psychological harm if not properly managed. We believe that there is a correlation
between the emissions of bright screens from technology and sleep quality.
The final product will be an informative visual regarding our experiments and inferences.
Our objective is to find the correlation between bright screen emissions and sleep quality. It will
be measured by analyzing the surveys that were constructed and distributed to subjects of the
same age range. Technology has become a widespread epidemic and it seems to contribute to a
lack of sleep. Sleep and technology are two factors that play a role in everyone’s lives, and that is
what attracted me to this project. I hope to gain a better understanding of how to improve one’s
quality of sleep and to gain knowledge of the various emissions used in technology today. This
research will be of service to the people by assisting them in understanding what they can do to
improve their quality of sleep.
6. Literature Review
At thsis current point in time, there is a decent amount of knowledge regarding the relationship
between bright screen emissions and sleep deprivation. Bright screen emissions refer to the
bright light given off by screens on all types of technology, ranging from televisions to tablets.
One should consider “bright screen emissions” to entail devices being operated at intense levels
of brightness, which can be adjusted on almost every piece of technology with a display.
Multiple findings indicate that bright screen emissions potentially create difficulties in sleep.
According to a study conducted by Mariana Figueiro of the Lighting Research Center at
Renssaeler Polytechnic Institute, two hours of iPad use at maximum brightness was enough to
suppress the release of melatonin in her study’s subjects. (Sutherland, 2012) Melatonin is
released in the body in order to notify the brain that it is night-time, which influences drowsiness.
A decrease in melatonin release seems to be a trend in most findings regarding the effects of
bright screens on sleep. According to Charles Czeisler, PhD and MD at Harvard Medical School
and Brigham and Women's Hospital, “Artificial light exposure between dusk and the time we go
to bed at night suppresses release of the sleep-promoting hormone melatonin, enhances alertness
and shifts circadian rhythms to a later hour—making it more difficult to fall asleep.” (Eddy,
2011) In fact, the overuse of devices that use bright screens can actually produce an affect
similar to that of the elderly who have natural melatonin decrease as a result of aging. Overall,
more in-depth information is needed so that the problem may be better understood.
Studies have been previously conducted in order to observe the effects of bright screen emissions
on sleeping. Mariana Figueiro’s study, referenced earlier, revealed the extent to which light
exposure can affect melatonin production. In Figueiro’s own words, “'our study shows that a
two-hour exposure to light from self-luminous electronic displays can suppress melatonin by
7. about 22 percent.” (Prigg, 2012) Prior to this, a study was conducted in 2003 by the Journal of
Applied Physiology in Akita, Japan that revealed a difference when different forms of activity
were displayed on a screen. An experiment done in young male adults showed that doing an
“exciting” task, such as playing video games, in front of a bright screen decreased melatonin
more than performing the same task in front of a dark screen. However, this result was only
significant when the men would perform “exciting” tasks instead of “boring” tasks, such as
doing simple math problems. In the latter case, there was no observable difference in melatonin
levels, regardless of whether the screen was bright or not. (WebMD, 2003)
According to the National Sleep Foundation, over 90 percent of Americans use an electronic
device in the hour before bed. This staggering number serves to show how prevalent the issue of
bright screens and sleep deprivation may be. Further research is a necessity, especially as the
“emergence of junk sleep,” in teenagers is increasing, as stated by Dr. Chris Idzikowski of the
Edinburgh Sleep Centre. (NHS Choices, 2013) This means that teenagers are not getting quality
sleep, and do not understand why they feel under the weather upon waking up. The amounts of
sleep teenagers are getting nowadays is simply not enough. In all likelihood, the problem resides
in today’s technology. Modern technology heavily utilizes bright screens, emitting “blue light.”
Blue light, also known as short wavelength, is the most melatonin-suppressive form of light on
the electromagnetic spectrum. Yet, it is the most frequently used wavelength in products such as
tablets and smartphones. (Kresser 2014)
The purpose of this research is to determine the effect of using blue light-emitting bright screen
devices prior to bedtime has on sleep quality.
8. Materials
Capstone research partner (x1)
Laptop with internet access (x2)
Patient population (teenagers greater than or equal to 13 years old, and less than
25 years old)
Blue light emission based devices
Apple Iphone (4-6s)
Samsung smartphones
Transportation (x1)
Mentor guidance (x1)
Instructor guidance (x1)
Poster (x1) and other materials (paper, markers, etc…) (x1)
Survey (constructed using basic software) (x250 before) (x250 after)
The materials that we will need for this project are quite easy to acquire. We will
need things such as a partner, laptop with internet access, mode of transportation, and
very basic materials (poster, paper, Microsoft office software, etc...) Quantities include:
one poster board, one set of markers, two laptops, five-hundred surveys, one research
partner, and one laptop with internet access. We will obtain materials not available in
class by simply going out and purchasing the materials on our own. We also require the
assistance of an instructor, mentor, and partner to carry-out the project. Our mentor will
need to be a physician with a strong background in medicine and experience with
patients. Our mentor can be of any medical related profession as long as he/she possesses
the proper resources to assist us with our research. These resources include knowledge,
experience, and a proper facility (private practice). The address of this mentor is in
Sayreville, New Jersey, a location that is in central New Jersey.
9. Methodology
Capstone Methodology
The purpose of this study is to show the correlation between bright screen emissions from
technology usage and quality of sleep using the following steps:
1. Initializing the development of knowledge on bright screen emissions and their influence
on sleep
2. Establish essential information on resources such as transportation
3. Pursuit of mentor
Mentor must have a strong background in medicine and many years of
experience.
4. Inquire on research regarding bright screen emissions, insomnia, types of screens
involved, external forces, etc…
5. Construct a sample survey, similar to that of the 2009 CDC Optional Sleep Module, that
will ask essential questions regarding things such as:
Length of electronic usage
Hours of sleep
Age
Type of device used before going to bed
Etc…
6. Attempt to reduce variables and redistribute the same survey upon starting the experiment
7. Distribute the survey over a set period of time to the patients (thirteen to twenty-five
years old)
8. Ensure proper delivery of questions mention in number 5 above
We will need to run a comparable experiment: record quality of sleep with screen
brightness at 100 percent, and record quality of sleep with screen brightness at 50
percent for a period of 1 hour before bedtime
Need to give instructions to subjects instructions
10. o No texting, emailing, or communicating before going to bed
o No using other devices other than Samsung smartphones or Apple Iphones
(4-6s)
o Use device to surf web, play games, etc…
o The experiment for both 100 percent brightness and 50 percent brightness
should be completed at least three times
9. Seek more knowledge from mentor and observations
10. Analyze data on sleep quality
Data collection based on survey results and discussion with subjects
11. Record observations and analyze the data
12. Graph results (specifically a line graph showing the correlation between hours of
specified electronic usage and quality of sleep)
Ex.
13. Draw inferences and generate literature article
All of these steps will be completed by Muhammad Carvan and Taha Awan
11. 20-Dec 19-Jan 18-Feb 20-Mar 19-Apr 19-May 18-Jun
Mentorship Acquisition
Capstone Proposal Defense
Capstone Proposal Full Write-Up
Permissions to Survey / Educate Subjects
Surveys Approved
Consents Approved / Obtained
Data Collection
Data Analysis
Interview Specialist
Journal Article
Mentorship
Poster Creation
Poster Defense
Start Date
Duration
Project Schedule
Mento
rship
Acquis
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Capst
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Prop
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Defe
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Capst
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Full
Writ
e-Up
Permissi
on to
Survey/E
ducate
Subjects
Surve
ys
Appr
oved
Consents
Approved/
Obtained
Data
Colle
ction
Data
Anal
ysis
Interv
iew
Speci
alistp
Jour
nal
Artic
le
Mento
rship
Post
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Crea
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Post
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Start
Date
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2014
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12. Logs and Evaluations
Mentor Selection Letter
ACADEMY FOR ALLIED HEALTH AND BIOMEDICAL SCIENCES
Woodbridge Campus of Middlesex County Vocational Technical School
1 Convery Blvd., Woodbridge, N.J., 07095
Main Office: 732-634-5858
October 25, 2014
Robert M.D.
Name of Institute
Address
City, State Zip code
Re: Student Mentorship
Dear Potash M.D.,
My name is Muhammad Carvan and I am currently a senior at the Academy for Allied Health and
Biomedical Sciences. I am currently taking a Biomedical Innovations course which requires the
completion of a 40 hour student mentorship. It also requires a Capstone research project about a 21st
Century health-related problem. The health-related problem I chose to conduct research on is the effect of
emissions from bright monitor on delays in sleep. I received your contact information from the internet.
With your experience in sleep and neurology, you could be of great assistance in my research while
providing me with an excellent mentorship experience. I am required to partake in a forty hour
mentorship and it would be incredible to receive your assistance. Please contact me or my instructor if
you have any questions. Please contact me regarding the availability of you or a colleague to serve as my
mentor.
Thank You,
Muhammad Carvan
Academy for Allied Health and Biomedical Sciences
Email: yassin.carvan@gmail.com
Instructor Contact Information
Patricia Schrader M.D.: Biomedical Innovation’s Instructor
Email: schraderp@mcvts.net
13. Mentor Phone Contact
Muhammad Carvan
Mentor Phone Contact: Redo
11/10/14
Physician: Hello? Dr. (name) speaking
Me: Hi Dr. (name), how are you?
Physician: I am great, how may I help you?
Me: My name is Muhammad Carvan, and I currently attend the Academy for Allied Health and
Biomedical Sciences in Woodbridge. I am doing a research project for my Biomedical
Innovations course and was looking for a mentor. I have done my research on various physicians
in the area and with your expertise and specialty; I think it would be an honor to have you as my
mentor.
Physician: What exactly is this research project about?
Me: It is basically about bright screen emissions and their effects on temporary insomnia
Physician: Okay. So… when does the mentoring take place and how many hours are required?
Me: This would take place in January and I would need a minimum of forty hours. Time
arrangements are based solely on your schedule
Yes:
Physician: This sounds excellent; I would be more than willing to mentor you and assist you in
your research
Me: Thank you. Would you be willing to arrange a meeting?
Physician: Sure! Considering this has to take place in January, I would be available to assist you
(date)
Me: That works fine!
Physician: Great! My email is (email address) and you can reach me at my office number
(number) at these hours (hours).
14. Me: I appreciate it. I also look forward to having you as a mentor
Physician: Alright, have a good one.
Me: Thank you; you too!
15. Supporting Documents
Annotated Citations
Sutherland, S. (2012, December 19). Bright Screens Could Delay Bedtime. Scientific American
Global RSS. Retrieved October 26, 2014, from
http://www.scientificamerican.com/article/bright-screens-could-delay-bedtime/
Devices with bright screens have been known to interfere with one’s sleeping cycle.
According to a study done by Mariana Figueiro of the Lighting Research Center at
Renssaeler Polytechnic Institute, and her team, two hours of iPad use at maximum
brightness was enough to suppress the release of melatonin, which is an important
hormone that determines one’s circadian rhythm or internal clock. Melatonin is used to
tell you body that it is night, which causes drowsiness. Though two hours of iPad use on
maximum brightness may seem like a drastic usage of technology, it is a very relevant
one in today’s society, and one that needs to be addressed.
Eddy, M. (2011, March 8). Study: Bright Screens Ruin Your Sleep. The Mary Sue Study Bright
Screens Ruin Your Sleep Comments. Retrieved October 26, 2014, from
http://www.themarysue.com/bright-screen-sleep//
According to Charles Czeisler, who is a PhD and MD at Harvard Medical School
and Brigham and Women’s Hospital, “Artificial light exposure between dusk and
the time we go to bed at night suppresses release of the sleep-promoting hormone
melatonin, enhances alertness and shifts circadian rhythms to a later hour—
making it more difficult to fall asleep.” Essentially, this study shows the
prevalence of bright screened devices before sleeping time, and its notable effects.
Those that claim that they get less sleep than they need can possibly turn to this
result and change their nighttime usage of such technologies.
Volpi, D. (2012, August 2). Heavy Technology Use Linked to Fatigue, Stress and Depression in
Young Adults. The Huffington Post. Retrieved October 25, 2014, from
http://www.huffingtonpost.com/david-volpi-md-pc-facs/technology
depression_b_1723625.html
This is a mounting and notable public health hazard that should be recognized and
addressed by both the medical community and technology industry. It has been
shown that the light from TV and computer screens affects melatonin production
and melanopsin stimulation, thus throwing off our circadian rhythms. This
implication results in a prevention of deep, restorative sleep, which in turn
increases stress and depressive symptoms.
16. Eng, M. (2012, July 8). iPad insomnia: Sleep loss linked to blue light from screens used at night.
Chicago Tribune. Retrieved October 25, 2014, from
http://articles.chicagotribune.com/2012-07-08/news/ct-met-night-light-sleep
20120708_1_blue-light-bright-light-steven-lockley
Over the last decade, neuroscientists have discovered novel light-sensitive cells in
the eye that detect light. These cells are separate from those we use for vision and
contain a photopigment called melanopsin that is particularly sensitive to blue
light. Scientists think this light-detecting mechanism, which regulates our sense of
night and day and time of year, evolved before the ability to see.
O'Connor, A. (2012, September 10). Really? Using a Computer Before Bed Can Disrupt Sleep.
Well Really Using a Computer Before Bed Can Disrupt Sleep Comments. Retrieved
October 26, 2014, from http://well.blogs.nytimes.com/2012/09/10/really-using-a
computer-before-bed-can-disrupt-sleep/?_php=true&_type=blogs&_r=0
In today’s gadget-obsessed world, sleep experts often say that for a better night’s
rest, Americans should click the “off” buttons on their smartphones and tablets
before tucking in for the night. Electronic devices stimulate brain activity, they
say, disrupting your ability to drift off to sleep. But according to the National
Sleep Foundation, more than 90 percent of Americans regularly use a computer or
electronic device of some kind in the hour before bed.
Heiting, G., & Wan, L. (n.d.). Computer Eye Strain: 10 Steps for Relief. All About Vision.
Retrieved October 27, 2014, from http://www.allaboutvision.com/cvs/irritated
Use basic steps to go about solving sleep delay or insomnia. Adjust screen
brightness to minimum, upgrade, display, and blink more often. This link also
discusses certain measures to take such as wearing eye glass wear, taking frequent
breaks, etc…
Computer Insomnia - Why You Shouldn't Use A Computer Before Bed. (n.d.). Six Steps To
Sleep. Retrieved October 27, 2014, from http://www.sixstepstosleep.com/computer
insomnia-why-not-to-use-a-computer-before-bed/
Basically, this article discusses the ideology of sleeping early to wake early. The
solution isn’t to stop using technology but to sleep earlier so that the delay does
not impact the hours of sleep you obtain by much. “Turn off the computer by
10pm, latest. Don’t take your smartphone to bed. Instead, read a book to help you
nod off. Books don’t have bright screens or WIFI waves that stimulate the brain
into wakefulness.”
17. New Releases. (n.d.). Blue light has a dark side. Retrieved October 26, 2014, from
http://www.health.harvard.edu/newsletters/harvard_health_letter/2012/may/blue-light
has-a-dark-side/
Use dim red lights for night lights. Red light has the least power to shift circadian
rhythm and suppress melatonin. Avoid looking at bright screens beginning two to
three hours before bed. If you work a night shift or use a lot of electronic devices
at night, consider wearing blue-blocking glasses. Expose yourself to lots of bright
light during the day, which will boost your ability to sleep at night, as well as your
mood and alertness during daylight.
Kresser, C. (n.d.). How artificial light is wrecking your sleep, and what to do about it. Chris
Kresser. Retrieved October 27, 2014, from http://chriskresser.com/how-artificial-light-is
wrecking-your-sleep-and-what-to-do-about-it
“It is well established that short-wavelength or “blue” light is the most melatonin-
suppressive; this is the type of light typically emitted by devices such as
televisions, computer screens, and cellphones.” This means that products such as
tablets, smartphones, and other devices with self-luminous electronic displays are
major sources for suppressing melatonin at night, thereby reducing sleep duration
and disrupting sleep.
How TVs, phones and screens impair kids' sleep. (2013, February 4). NHS Choices. Retrieved
October 23, 2014, from http://www.nhs.uk/Livewell/Childrenssleep/Pages/junksleep.aspx
Most teenagers don't make the link between getting enough quality sleep and how
they feel during the day, says Dr Chris Idzikowski of the Edinburgh Sleep Centre.
He says the impact of poor-quality sleep on a teenager’s health is comparable to
regularly eating junk food. “We're seeing the emergence of junk sleep," he says.
Prigg, M. (2012, August 28). Using mobile phones and tablets before bed could be affecting your
sleep, warn scientists - and they say teens are most at risk. Mail Online. Retrieved
October 27, 2014, from http://www.dailymail.co.uk/sciencetech/article-2194806/Using
mobile-phones-tablets-bed-affecting-sleep-warn-scientists.html
'Our study shows that a two-hour exposure to light from self-luminous electronic
displays can suppress melatonin by about 22 percent,' said Mariana Figueiro,
associate professor at Rensselaer and director of the LRC’s Light and Health
Program.
18. Conclusion
Towards the end of the Biomedical Innovations and Capstone Research course, my BI group and
I constructed a promotional video with interviewed specialists regarding the effects of smoking
tobacco on teen health. Designing and planning this promotional video was an enlightening
experience due to the fact that neither I nor my team members have ever come across such an
intriguing assignment. Interviewing another specialist that was not my mentor was also an
enjoyable and productive experience as we developed our communication skills and gained first-
hand knowledge from an actual medical professional. As we all know, through the media and the
various frightening admonitions regarding tobacco usage, smoking is seen as an extremely
detrimental habit with fifty percent of tobacco users dying from a smoking related disease.
Therefore, entering this topic with a clear mind and almost a non-biased standpoint was difficult.
Before seeking out someone to interview, we first researched the positive and negative effects
that smoking has on the developing adolescent body. Upon developing a basic but strong
framework on the steps we would take to execute the project, we contacted medical specialists
that were more than willing to assist us. We then scheduled appointments to see them and started
our footage. We asked a variety of specific questions from the effects it has on each of the body
systems to the general nature of nicotine and the countless chemicals found in cigarettes. Finally
we compiled all of our footage and constructed a video documentary that would inform viewers
of the effects of smoking on adolescents. Designing such a project was quite intense, and it went
beyond just putting a basic PowerPoint together or using a search engine; it required a motivated
based pursuit of knowledge.
19. ProjectReflection
The yearlong Capstone project grew on me socially and academically as it helped me progress
with my student career and advanced my communication skills. This project taught me that
research can be beyond going through the links on a search engine or reading a couple of articles.
It taught me the true meaning of the pursuit of knowledge. With first hand interviews, seeking
medical specialists, 40+ hour mentorship, analysis and collection of data, and presenting in front
of professionals I can truly say that this project made me understand the true meaning of not only
research but hard work. It showed me the area where academic, professional, and social lives
converge and that academia does not necessarily need to stay in school. With a project topic that
is dramatically understudied and with very little information to provide us with a strong basis, at
the end of this project, I felt like I was the expert. In comparison to any major project, there was
some turbulence, and we had some low points as well as some high points. When my partner and
I first chose our project topic, we were very excited about the opportunity to actually go on and
carry out a research project based on a very modern and universal potential health issue in
today’s society. Our topic was based on how cell phone usage (specifically Apple iPhones and
Samsung smartphones) prior to the hour of sleep results in a short-term insomnia and a lack of
sleep quality. As our project topic got conditionally accepted we decided that we would stick to
it and continue to do whatever was necessary to carry out the interesting topic. About a week
later, we ran into the problem of a lack of sufficient background knowledge about bright screen
emissions in general. There was no background knowledge about how or why or the variations
depending on phone usage. This was our lowest point in the project; we had nowhere to go.
Another challenge was seeking a mentor who had answers let alone any interest in what we were
doing. After the many phone calls we decided to work with a chiropractor; the rationale behind
this was that sleep is generally not focused on in today’s conventional medical practice so we
proceeded with a professional who was more holistic and would maybe take our project more
seriously than your average doctor. This decision was made after being rejected by most of the
sleep centers in central and south jersey. Once we found our mentor the breakdown research
began and we constructed an ideal survey that would help us eradicate any person who we knew
or felt that would partially invalidate our results. We started off with 97 subjects and narrowed
our results to 61 all with similar characteristics. All of our 61 subjects were in their early to mid-
20. twenties, did not use any allergy, drowsy, or sleep enhancing medication, used Apple iPhones or
Samsung Smartphones (due to Samsung making the same screens for both types of phones), and
did not participate in the army (chance of PTSD may interfere with our sleep results). Getting
our results and analyzing them with our mentor while drawing conclusive results was definitely
the highest point of our research project. If I were to start this project over again, I would add
onto the survey by performing an actual experiment where I’d have my test subjects examine
their phones at different bright screen levels over the span of a week or so. A camera would then
record the time it took for them to fall asleep. This experiment would be conducted over the time
span of a week on each of the test subjects. I would also include a much greater larger of
subjects; if possible, I would make my sample in the thousands and spread it across various
geographical reasons. This action would take place due to the broad nature of sleep affecting
every human being on this planet. It is common knowledge that countless things detrimentally
affect the body’s organs and organ systems. Organs and organ system health and maintenance
have always been the priority of health care professionals. Finding correlations between
technology, diet, and habits and overall organ function has always been the priority of health
specialists. However, one thing that has not been studied yet enough is sleep. Every main
function of the body is given an extensive level of attention excluding the main and necessary
process of sleep. Technology is something that we take for granted, is convenient, and portable.
Therefore, we tend to neglect its effects on an already neglected area of study; this area of study
being sleep. A way we can make this project more extensive is if we go into different types of
technological and light emitting sources such as cellphones, billboards, televisions, etc… and
truly understand how different wavelengths of light and different frequencies affect us.
