If you’re like my family, there are times when some of you don’t get enough sleep. In fact about 30% of Americans don’t get the 7 to 8 hours of sleep that we need to stay healthy. Now that everybody is plugged into an electronic device these days (especially teens) is seems to be getting worse.
Electronic devices and even some night lights suppresses your production of melatonin, a hormone that helps regulate the body’s clock. Light during the day is good because it boosts your mood and keeps you more alert. But at night, light makes falling and staying asleep harder because it prevents your body from making melatonin.
If you struggle with getting enough sleep, there are a number of recommendations that might help (often referred to as sleep hygiene). Here are some helpful hints:
- Sleep 7 to 8 hours in total darkness;
- Avoid electronic media with brightly lit screens before going to bed. This includes televisions, computers, and even your smart phone;
- If you use nightlights, try using dim lights, which are less likely to suppress melatonin production; and
- Expose yourself to lots of bright light during the day, which will help to reset your body’s internal clock, making it easier to sleep well at night.
Excellent tips here. I’m a tech writer/reviewer and obviously spend a lot of time with computers. I especially agree with the second point of avoiding electronics before going to sleep. That I’ve been doing for the past years and have no problems falling asleep and getting around 8 hours sleep every night!
I always sleep about 5 hrs, because I have hard work. I think you need simply to get used.
Hello, very interesting read I must say! I especially like point of ‘electronic’, a surely good way to overcome the improper sleeping disorder. I’ve collated some of my personal experiences on getting a proper sleep,Thanks for this wonderful article! Regards, Johnny.
This is tough for me. These days I’m sleeping for about 3 hours max. Don’t know the possible reason. But, yeah avoiding electronic visual media is best the option I should try now. iOS update with night shift makes me to use a the phone for long time than usual.
I’m thankful to you for these suggestions. Let me try them.
Great tips here. I’m a tech writer/reviewer and obviously, spend a lot of time with computers. I especially agree with the second point of avoiding electronics before going to sleep.
I spend a lot of time to write, I always work and sleep with my laptop at night. Will avoid electronics before going to sleep from now on, thanks a lot for the tips.