Don’t wind down with your gadgets

If you do decide to catch up on your favorite show, don’t do it on your computer or tablet. 

Even just a few seconds of exposure from a blue light-emitting device an hour before bed can disrupt the melatonin rhythm, a rhythm that is so critical to helping us fall asleep, stay asleep and wake up feeling refreshed.

48 people saved this idea

Save it with our free app:

Download on the AppStore
4.8Deepstash rating on AppStore
Get it on Google Play
4.8Deepstash rating on Google Play

IDEA EXTRACTED FROM:

6 Tips to Build a Better Bedtime Routine

6 ideas
time.com
6 Tips to Build a Better Bedtime Routine

TOPICS:

RELATED IDEAS:

  • Shut off your mind

    We usually have difficulties with falling asleep at night because we get into bed when our minds are still in work mode trying to solve problems. The mind needs time to transition out of problem-solving work mode and into a state of relaxation before it can fall asleep. So read a book, watch a relaxing show or listen to your favorite music.

    How to Sleep Well Before a Big Day | Nick Wignall

  • Find a Relaxing Activity

    Choose something low-key to do before bed, like reading a real paper book. Bright screens, like the one on your TV or computer, emit blue light which suppresses melatonin, the hormone that encourages your body to sleep. 

    Cultivate the Perfect Evening Routine to Avoid Insomnia and Fall Asleep Easier

  • Using your phone in bed

    By the evening, your brain doesn’t expect any blue light exposure and is very sensitive to it. And most of our favorite evening devices emit short-wavelength blue light. This exposure impairs melatonin production and interferes with your ability to fall asleep as well as with the quality of your sleep.

    Nine bad habits you must break to be more productive

  • Don’t lie awake for hours

    It takes many people between 20 and 30 minutes to fall asleep. So if you’re still awake after half an hour, it could be that you’re just not ready to sleep yet. It might help to get up, go into another room, have dim lighting only and repeat some of your routines. After 15 minutes, you can go back to bed and try to fall asleep again.

    A Bedtime Routine For Adults: 10 Calming Activities