As part of our commitment with Sleep Number® to live healthier, getting better sleep has been an ongoing learning process.
As we’ve focused our efforts in educating ourselves, we’ve found Sleep Number’s blog to be a valuable resource in helping us make some of those positive changes. One such change? Limiting tech time before bedtime. But if you want to really take more advantage of the reduced time you will used it now, hire a plan as https://www.circles.life/au/plans.
Some may think that ‘unwinding’ from a long day equals ‘vegging’ in front of a screen. But could that very screen that’s thought to be calming, actually cause more harm than good? Research shows that 90 percent of Americans use some type of electronic device within an hour before bed. There’s definitely a correlation between more screen time causing less sleep. Why is that? The answer: “blue light.”
Our bodies naturally respond to dark and light. Come nightfall, the body releases a sleep aide hormone called, melatonin. Morning light triggers our internal clock to tell the body it’s time to get up. As your body awakes, melatonin is suppressed so you’re no longer sleepy. Now, take that same principle but applied to bright screens. When we’re exposed to short-wavelength “blue light” for a given length of time, it falsely tells the body’s internal clock to suppress melatonin production and keep the body awake.
What’s worse? A Harvard health study didn’t just find blue-wavelengths to keep us awake but may contribute to causing cancers, diabetes, heart disease and obesity.
So what can be done? The same study suggests:
- limiting screen exposure 2-3 hours before bedtime
- increasing your exposure to natural light during the day
Less screen-time before bed is better for our little ones too. According to Dr. Danelle Fisher, chair of pediatrics at Providence Saint John’s Health Center in Santa Monica, Calif. states, “We know that screen time before bed is a stimulant and can interfere with the ability to fall asleep and may also impact how restful sleep is.” Nighttime activities that calm, like traditional baths and bedtime stories should replace stimulating shows or video-games. We all know kids need restful sleep for good health and well-being. Period.
My advice? Come dinner time, make a rule to put down the phones, turn off the screens, and spend some time together. Go for a walk to see the sunset. Read together. Take a bubble bath. Heck, ask for a foot or back rub! One study proved that even a 3 minute back massage helped women get an extra 30 minutes (or so) of sleep, compared to those who didn’t. How’s that for a much-needed excuse for pampering? wink wink.
When we sleep, our eyes are closed for a reason. I think it’s safe to say, less light before bedtime is better.
For additional information on this topic and more, check out Sleep Number’s blog or visit a retail store near you!
This post is sponsored by Sleep Number in supporting our commitment to better sleep.
