A recent study from the National Sleep Foundation found that 95% of those surveyed reported using electronic devices right before sleep – despite its unhealthy side affects.
According to Charles Czeisler, PhD, MD, Harvard Medical School and Brigham and Women’s Hospital, “Artificial light exposure between dusk and the time we go to bed at night suppresses release of the sleep-promoting hormone melatonin, enhances alertness and shifts circadian rhythms to a later hour—making it more difficult to fall asleep.”
The study also showed that younger cell phone users were more likely to use their devices during the last hour before bed. Additionally, once asleep, phones were responsible for disturbing rest by receiving texts and calls. Younger sleepers also reported being less sleepy, even though teens are biologically more dependent on sleep for brain development.
Just how bad are our smartphone habits? Check out this infographic from Ramussen College,:
Remember, sleep helps you to retain information. So, if you are having trouble getting enough sleep, you might want to take some of these healthy advice to bed:
- Set and stick to a sleep schedule. Go to bed and wake up at the same times each day.
- Expose yourself to bright light in the morning and avoid it at night. Exposure to bright morning light energizes us and prepares us for a productive day. Alternatively, dim your lights when it’s close to bedtime.
- Exercise regularly. Exercise in the morning can help you get the light exposure you need to set your biological clock. Avoid vigorous exercise close to bedtime if you are having problems sleeping.
- Establish a relaxing bedtime routine. Allow enough time to wind down and relax before going to bed.
- Create a cool, comfortable sleeping environment that is free of distractions. If you’re finding that entertainment or work-related communications are creating anxiety, remove these distractions from your bedroom.
- Treat your bed as your sanctuary from the stresses of the day. If you find yourself still lying awake after 20 minutes or so, get up and do something relaxing in dim light until you are sleepy.
- Keep a “worry book” next to your bed. If you wake up because of worries, write them down with an action plan, and forget about them until morning.
- Avoid caffeinated beverages, chocolate and tobacco at night.
- Avoid large meals and beverages right before bedtime.
- No nightcaps. Drinking alcohol before bed can rob you of deep sleep and can cause you to wake up too early.
- Avoid medicines that delay or disrupt your sleep. If you have trouble sleeping, ask your doctor or pharmacist if your medications might be contributing to your sleep problem.
- No late-afternoon or evening naps, unless you work nights. If you must nap, keep it under 45 minutes and before 3:00 pm.