Are you having trouble falling asleep?
A tonne of research has shown us that the use of electronic devices prior to sleep time can wreak havoc on our ability to fall asleep.
It turns out that the short-wavelength blue light emitted from smartphones, tablets, and other devices disrupts proper melatonin production.
Melatonin is a hormone released primarily by the pineal gland that regulates sleep-wake cycles. It is released at night and in conditions of prolonged darkness as a signal to the body that its night time.
Figueiro et al. 2012 looked at a small sample size of 13 individuals who used self-luminous tablets to read, watch movies and play games prior to bed.
The study concluded that light from these self-luminous displays 2 hours prior to bedtime diminished melatonin production by about 22%, possibly affecting circadian rhythms and normal sleep cycles.
Some things you can do to help not only get a good night’s sleep but help get to sleep in the first place include:
1. Develop a ‘POWER-OFF POLICY’ before bed
Switch off your electronic devices at least 1-2 hours prior to bedtime.
2. Develop a ‘Wind down’ routine before bed
Slow down and de-stress as much as possible before bed. Some other suggestions include taking a walk, meditating, reading a book, gratitude journaling.
3. A quite, cool, and dark place
Reduce any distracting noise, avoid warm clothing or bedding and aim for a temperature of approximately 18 degrees Celsius.
4. Avoid coffee, heavy meals and liquids before bed
Limit feelings of fullness, digestive discomfort and sleep disturbances due to late-night bathroom trips.
Danny James is the Head of Personal Training and Strength and Conditioning services at Central Physio and Performance Fitness, located in Surry Hills in the Sydney CBD area. firstname.lastname@example.org