Limit exposure to stimulating activities and technology close to bedtime from "summary" of Say Good Night to Insomnia by Gregg D. Jacobs
Limiting exposure to stimulating activities and technology close to bedtime is crucial for improving sleep quality. Engaging in stimulating activities, such as watching thrilling movies or playing video games, can increase alertness and make it difficult to wind down and relax before bed. The bright screens of electronic devices emit blue light, which can interfere with the production of melatonin, a hormone that regulates sleep-wake cycles. This disruption can make it harder to fall asleep and stay asleep throughout the night. Instead of engaging in stimulating activities and using technology right before bedtime, it is important to create a relaxing bedtime routine. This routine can include activities that promote relaxation, such as reading a book, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation. These activities can help signal to the body that it is time to wind down and prepare for sleep. By limiting exposure to stimulating activities and technology close to bedtime, individuals can create a more conducive sleep environment. This can help promote a sense of calm and relaxation, making it easier to fall asleep and stay asleep throughout the night. Creating a bedtime routine that focuses on relaxation can help train the body to associate bedtime with winding down and preparing for sleep.
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