9/1/2023 0 Comments I don t sleep at all![]() It doesn’t matter how sleepy you are, if you’re in pain or discomfort, it’s going to be hard to relax and fall asleep.Īnd beyond obvious discomfort, you need to make sure your bedroom is a sleep-inducing environment. You can learn more about the science of screens before bed here, including how to enjoy them and still feel sleepiness right on cue at bedtime. Just be sure to consume relaxing content, such as a sitcom you’ve seen before, and consider setting a bedtime alarm or putting your devices on a timer, so you don’t blow past bedtime. The research is mixed, but a 2022 study found media use before bed was linked to an earlier bedtime.Īnd if media use was done in bed and didn’t involve multitasking (so no scrolling on social media with Netflix on in the background), it was linked to more sleep time, too. The fix: Put on blue-light blocking glasses about 90 minutes before bed (we recommend these).Īvoiding electronic devices an hour or so before bed may help, but you don’t have to if you enjoy pre-bed screen time. The same goes for playing multiplayer games online, as it’s hard to pull yourself away if your friends continue playing late into the night. The content you’re consuming on your screens can also cause you to miss your Melatonin due to its bingeable or addictive nature. Consuming exciting or anxiety provoking content before bed (think watching an action movie or reading the news) can energize you rather than calm you down, causing you to miss your Melatonin Window and delay your bedtime. It pushes it back and suppresses melatonin production, meaning you may struggle to fall asleep at your usual bedtime.īeyond light, screens can be disruptive to your sleep if they excite or stress you too much before bed. And blue light is one of the most disruptive wavelengths of light to your circadian rhythm. Screens - including your phone, laptop, and TV - emit blue light. We’ve covered how to reset your circadian rhythm here. Either honor your chronotype (there’s nothing wrong with being a night owl!) or reset your circadian rhythm and shift it earlier or later to match your lifestyle. The fix: Try to keep a regular sleep schedule, even on your days off.
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