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Set a technology curfew to improve sleep from "summary" of Sleep Smarter by Shawn Stevenson
One powerful strategy to enhance your sleep quality is to establish a technology curfew. This means setting a specific time each evening when you power down your electronic devices. The blue light emitted by screens interferes with your body's production of melatonin, the hormone responsible for regulating your sleep-wake cycle. By cutting off screen time a few hours before bed, you allow your body to naturally wind down and prepare for sleep. Many of us have a habit of scrolling through our phones or watching TV right up until we turn off the lights. However, this constant exposure to artificial light tricks our brains into thinking it's still daytime, making it harder to fall asleep. By implementing a technology curfew, you give your brain the signal that it's time to start producing melatonin and get ready for rest. In addition to the impact on melatonin production, using technology before bed also stimulates your brain and can make it harder to relax. The content we consume on our devices can be stimulating or stressful, further hindering our ability to unwind and fall asleep easily. By creating a technology-free buffer before bed, you allow your mind to calm down and shift into a more relaxed state conducive to sleep.- Meditating, or taking a warm bath. Not only will this help improve your sleep, but it can also enhance your overall well-being and reduce your reliance on technology for relaxation.
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