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Limiting exposure to blue light from screens before sleep from "summary" of Sleep Soundly Every Night, Feel Fantastic Every Day by Robert Steven Rosenberg
One important factor to consider when trying to improve your sleep is the impact of blue light from screens. Blue light is emitted from electronic devices such as smartphones, tablets, computers, and televisions, and it can interfere with your body's natural sleep-wake cycle. Exposure to blue light before bedtime can suppress the production of melatonin, a hormone that helps regulate sleep. When you expose yourself to blue light from screens before bedtime, it can trick your brain into thinking that it is still daytime. This can disrupt your circadian rhythm, making it harder for you to fall asleep and stay asleep throughout the night. In today's digital age, many people are constantly surrounded by screens, which can make it challenging to avoid blue light before bedtime. To limit your exposure to blue light from screens before sleep, there are several strategies you can try. One effective method is to establish a "screen curfew" in the hour leading up to bedtime. During this time, try to avoid using electronic devices that emit blue light. Instead, engage in relaxing activities such as reading a book, listening to calming music, or practicing meditation. If you must use screens before bedtime, consider using blue light filters or "night mode" settings on your devices. These features can help reduce the amount of blue light emitted, making it easier for your body to prepare for sleep. Additionally, you can invest in blue light blocking glasses to wear in the evening, especially if you need to work on a computer or watch TV close to bedtime.- You can improve your sleep quality and overall well-being. Prioritizing healthy sleep habits, such as avoiding screens before bedtime, can help you feel more rested and energized during the day. Consider incorporating these strategies into your nightly routine to support a good night's sleep.
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