Want a Better Sleep? Turn Off Your Cell Phone
Nothing makes us feel better, more productive and on top of our game than a good night of sleep. However, a staggering number of people are heading to the sleep doctor complaining of fatigue due to the lack of shut eye. These sleep disorders affect everything from our work, our relationships to our safety – in particular, our safety on the road. And researchers are blaming a bulk of the problem on cell phone use.
Eliminate Light Exposure in the Evening
A whopping 90% of 18 to 29 year olds say they sleep with their smart phones. More than half check their phones immediately when they wake up during the night. It isn’t hard to see why they are experiencing sleep difficulties. Even the Gen Xers and Baby Boomers are taking electronic devices to bed, more by way of reading tablets, but that too has the same negative effect on sleep. Here is why…
Effectively, the light emitted by phones, tablets and e-readers tricks the body into believing it is daytime. The light from these electronic devices contains a great deal of blue backlight which has a more stimulating effect than the traditional bulb in the bedside lamp. This is why reading something on a phone or tablet before bed is more likely to keep you awake than reading from a real book.
Experts advise turning those electronic devices off two to three hours before bedtime. Also, they advise to keep them in a separate room entirely. We sleep in cycles, so any outside stimulus has the potential to wake you completely – such as, the flash of light from your phone or the vibration of a text message. Charging your phone in your room also disrupts sleep as your brain reacts to the pulse of the electro-magnetic fields. In a nutshell, we are truly never relaxed when our phone is on in the bedroom.
When all is said and done, turn the phone off well before bed.
More Tips for a Better Sleep
- 1. Manage Stress and Anxiety
Plan for tomorrow, look at your calendar, and know what is ahead and how you are going to tackle it. You will sleep better with a well laid plan.
Prepare for your morning routine. If you exercise in the morning, lay your gear out. This simple act increases your chances of sticking to your morning ritual. A healthy lifestyle is also key to ensuring a good night of sleep.
- 2. Have a Routine
A set time for going to bed and waking is a great strategy for a successful night of sleep. When you go to bed, spend a few minutes writing in a journal. A quick reflection on the day with a focus on good things will reduce worrisome thoughts that interrupt our sleep patterns. Following that, read a real book. Finally, a true and steadfast rule is eight hours of sleep per night for adults.
To read more on related topics check out the following articles;