Avoid excess use of Electronics!
Something that wouldn’t have affected our society some decades ago is now a leading cause of sleeping disorders. One of the things that will prevent you from sleeping better is the use of electronics. Our modern society is used to check our mobile phones, laptops, and tablets just before bedtime. Most of us also use those electronics directly when in bed, which affects our ability to sleep. The issue is not related to the actual reason for the use of electronics themselves. The problem is related to the light emanating from them, which inhibits melatonin production. Melatonin is the sleep-inducing hormones that makes our body fall asleep and regenerate the energy needed for our daily activities.
Additionally, the excitement and concentration we need when dealing with a TV or a laptop creates an attention need in our brain. The stimulation caused by electronic devices, together with the lack of melatonin production, is one of the major causes of insomnia. Something that not many people know is that the use of electronics also affects our circadian rhythm. To sleep better, we need to control our body’s circadian rhythm. In 2012, the Rensselaer Polytechnic Institute released a study that confirms that light from tablets and computers directly affects the secretion of melatonin, thus affecting our sleep directly. Even a period of short exposure (up to 2 hours) directly affects bedtime, and even more for teenagers.
Using electronics at night is not the only issue. Even just using electronics during the day will affect your ability to sleep better. In 2015, BMJ Open published a study that confirms the direct relation between a reduction in the hours and quality of sleep and the use of electronics in teenagers.
If you want to sleep better, make sure to switch off any electronics in your bedroom like your TV, laptop, tablet, and mobile phone. It is important to leave as much time in between your use of electronics and bedtime. A minimum of 30 minutes without your device should do the trick, but two hours or more is ideal. You can use these last 2 hours to do other activities such as spend some quality family time or reading a nice book. Listening to music is also an extremely good way to relax properly and sleep better.