Insomnia?

Take a Book to Bed!

The National Sleep Foundation recommends turning off the digital devices and settling down with a good book.

According to the National Sleep Foundation, “Using electronic devices before bedtime can be physiologically and psychologically stimulating in ways that can adversely affect your sleep.”

“Using TVs, tablets, smartphones, laptops, or other electronic devices before bed delays your body’s internal clock (a.k.a., your circadian rhythm), suppresses the release of the sleep-inducing hormone melatonin, and makes it more difficult to fall asleep. Using these devices before turning in delays the onset of REM sleep, reduces the total amount of REM sleep, and compromises alertness the next morning.”

“One good substitution is reading. Reading an old-fashioned, printed book under lamplight (as opposed to bright overhead lighting) is a great choice.”

From: https://www.sleepfoundation.org/sleep-topics/why-electronics-may-stimulate-you-bed

Sleep Hygiene: Tips to help you sleep better

  • Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends

  • Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature

  • Remove electronic devices, such as TVs, computers, and smart phones, from the bedroom

  • Avoid large meals, caffeine, and alcohol before bedtime

  • Get some exercise. Being physically active during the day can help you fall asleep more easily at night.

 

From: https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html

More Resources:

  1. Why You Shouldn't Read a Tablet Before Bed

  2. Books, not electronic devices, better for kids' bedtime stories

  3. Old-Fashioned Books Better Before Bedtime Than E-Books That 'Damage Sleep And Health'

  4. The effect of nocturnal blue light exposure from light-emitting diodes on wakefulness and energy metabolism the following morning

  5. Blue light aids in coping with the post-lunch dip: an EEG study