The one hour before going to bed is the most important hour of your next day.
Because the way you spend this one hour affects your sleep tremendously, in a positive or negative way.
Most of us use this one hour to watch movies or tv series, check email, read blogposts and so on. Unfortunately all of those activities include electronics and screens of some kind.
Using screens of any kind is very bad for your sleep and disrupts it, as research from Brigham and Women’s Hospital in Boston suggests.
They compared people reading on a screen to people reading a physical book. The screen users were less sleepy, took more time to get to sleep and stayed up later in general.
While being less sleepy when getting to bed, they were actually sleepier and less alert on the next morning.
Conclusion: Using a screen before bedtime will decrease the quality of your sleep and also the quality of your next day.
One of the main reasons for this effect is the blue light emitted from screens. Blue light decreases the melatonin (sleep hormone) production in your body and messes with your circadian rhythm.
Another reason electronics keep you awake are their distracting characteristics.
When you read a physical book, there is just the text of the book that can capture your attention.
With tablets or phones that’s not the case. Notifications, browsers, apps and other distractions are all over the place.
You have all those unproductive and tired hours during the next day, because you spend this one hour before bed with your screen.
Create an evening routine an hour before you go to bed. The benefit is that the more you do it, the more your body will get used to going to sleep after doing these things which will make it easier to pass out when you know you need to.
Things to include:
Things to avoid:
Some of the ideas are quite hardcore at the first glance. But trust me, they work well.
Designate one far-from-bed place for phone use.
Signing in on your social media accounts takes time and a bit of effort and that’s a good thing. Seriously.
Source Lifehack 24th August