For millions of people worldwide, 24/7 access to their smartphones and tablets have made acquiring a good night’s sleep more difficult. Regardless of what people are doing on their phones when they’re in bed, the fact remains that such easy access to the internet has caused people to not sleep as long, or as well, as they could be. On top of other factors such as stress, substance abuse and illnesses, sleeping better in general is a goal not easily attained with so many distractions. Here are three practical ways that can help you sleep better and in turn, helping you feel better throughout your day.
Reduce Blue Light Exposure in the Evening- Nighttime light exposure has a negative impact on your circadian rhythm, which is in charge of regulating your sleeping patterns. Blue light, which comes from smartphones, tablets and computers, is the most harmful light in terms of keeping you up at night.* Installing blue light filter apps on your smartphone or tablet can be a very effective way at reducing the amount of blue light you’re exposed to. Not using any device which eminates blue light two hours before you sleep can be the greatest aid in preventing blue light exposure before bed time.
Take a Melatonin Supplement-Melatonin is a hormone that plays a major role in conveying to your brain when it is time to sleep.* It also helps your body’s circadian rhythm to return to normal, especially if you’ve been travelling to different time zones than yours*
Limit Alcohol Consumption-Aside from alcohol being known for increasing the symptoms of sleep apnea and snoring, alcohol also decreases the natural elevations of human growth hormone.* This hormone is involved in the regulation of the circadian rhythm.* Abstaining from alcohol use at night, if not the entire day, can help to increase the likelihood that you’ll sleep better.
In sum, getting a goodnights sleep is easier said than done in today’s modern age. We hope these tips can make a solid impact in helping you reach your goal of sleeping better. As always, please consult with your healthcare provider before making any changes to your diet and exercise regimen.