But experts say making small, manageable changes to your sleeping schedule will make it easier to get some shut-eye. Getting more light later in the day can also make a difference to our sleep. "If the timing of sleep is not aligned with our own circadian rhythms, then both the quality and the quantity suffer," he added. People will often struggle after the time change because of either the misalignment of our circadian rhythms or that extra hour of morning darkness, Lee said. It may be a challenge to find a balance between the two but it’s vital to make room and time in our daily schedules and allow ourselves to properly rest and ‘recharge’.Good sleep hygiene is essential around the time change, experts say. In this day and age, for most of us, our digital devices are simply a necessity of life, but we must remember so is our health and well-being. Many cell phones have a “night mode” that you can turn on, which uses red light instead of blue light, making the screen dimmer and less intense for your eyes. It’s also helpful to turn on silent mode, or “Do Not Disturb” mode so you are not interrupted by messages or phone calls while you are trying to fall asleep. If you must have your cell phone in your bed room, avoid temptation by keeping it across the room from your bed so it is not directly next to you. When you are getting ready to go to sleep, it is important to limit your usage of digital devices. Stressing over what is happening on your cell phone before you go to sleep can increase your cortisol levels and also push off the production of melatonin. Even thinking about checking your emails and text messages or apps will add increased stress and make you feel like you need to respond immediately. Most smartphones also have a sleep schedule feature where you can adjust and schedule the times your cell phone will go on and off of silent mode. If you don’t want to turn your phone on silent in case of an emergency call, change your phone settings, as many cell phones allow certain individuals’ calls to come through, even if your phone is on silent mode. The sound of a text message, ring tone or notification can disturb you if you’re trying to fall asleep or can wake you up. When the production of melatonin is delayed, it becomes harder for you to fall asleep and stay asleep throughout the night. When it thinks it is daytime, your brain delays the production of the hormone melatonin that regulates your sleep-wake cycle. This tricks your brain into thinking you are in the sunlight, which can be a major problem when you are about to head to bed. Your cell phone emits blue light, which is the wavelength from digital devices. Here are some ways using a digital device close to your bed time can worsen your quality of sleep:īlue light is detrimental to your sleep patterns. Digital devices like cell phones, tablets and computers can not only steal time away from you, but without self-control, they can also do long-term damage to your health. While our devices often make our lives easier as a source of information and communication, they also have the potential to cause harm to our physical and mental well-being. Is your cell phone in your hand more often than not? These days, most people don’t leave the house without their cell phone in hand.
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