![]() ![]() Part of the aim of good sleep hygiene is to wind down the mind in preparation for sleep, and that’s why Headspace is on hand, offering a wealth of helpful sleep content. Of course, the best fail-safe option is to simply read a book before bedtime. Or you could, as an alternative, wear amber-tinted glasses. ![]() In that study, half of the 38 participants were asked to not use their cell phones for 30 minutes before bed for four weeks, and they experienced increased sleep duration and working memory.Īnother option is to reduce exposure to blue light, which can be achieved by altering phone settings or adding an app that blocks the blue light and gives off an orange hue. An hour is commonly recommended, and perhaps more realistic - it’s what Headspace co-founder and former Buddhist monk Andy Puddicombe suggests to "make a big difference.” But even 30 minutes can make a difference, as demonstrated by research from Shanghai. Switching off devices two hours before bed would be a dream scenario. There are a number of ground rules we can follow to limit the impact of phone use on our sleep. Other studies have looked specifically at how the blue light emitted by our devices restrains the production of melatonin - the hormone that increases at night to control our sleep-wake cycle - and therefore affects sleep duration and quality, interrupting our body clock. "We found that the use of these devices before bedtime prolongs the time it takes to fall asleep,” the report states.įurther research at the University of California, San Francisco, studied 600 participants over a 30-day period, and found that longer than average screen time, particularly before bed, was associated with shorter sleep duration and worse sleep efficiency. Research conducted by Harvard University sleep researchers outlined the impact of light-emitting electronic devices on our sleep. Just a quick check of our phone is enough to stimulate the brain and send alert signals rather than sleepy signals. Of course, it’s natural to want to read something before bed, but there is a big difference between words on a page in a book, and the words on a screen. and the truth of his advice remains even more valid today.īeing on your phone before bed can negatively impact sleep by engaging the mind at a time when it should be winding down. In a pre-computer/mobile phone age, leading sleep expert Richard Bootzin, of the University of Arizona, famously said, in 1972, that people should avoid any activity in bed apart from “sleep and sex”. So how can we best juggle the advantages of the technology at our fingertips with the need to put our minds into sleep mode at night? It’s fair to assume that it’s not only Americans who are caught between their phones and good sleep hygiene. ![]()
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |