“Turn off your gadgets at least two hours before bed. Per the National Sleep Foundation’s “Sleep in America” poll, an overwhelming amount of Americans spend time on their electronics within an hour of bedtime, multiple times per week. Tsk tsk. Within two hours of bedtime, your SCN sends a signal to the pineal gland to begin producing melatonin, the hormone that helps control your sleep-wake cycle, Dr. Terman says. And, research published in Applied Ergonomics shows that just two hours of exposure to a bright tablet screen at night can suppress the body’s melatonin levels by about 22%. “Cut out blue light. If you are going to have your computer open, try using the f.lux software, Dr. Terman advises. It tracks the cycle of the sun in your time zone and latitude, and then adjusts your gadget’s levels of blue light to match. Or, you could dim your device. A recent Mayo Clinic study found that dimming the brightness to about 50% keeps blue light low enough to not interfere with sleep. But, digital gadgets aren’t the only culprits; to avoid blue light from your lamps, switch to bulbs that have a low color temperature, Dr. Terman says. Look for 2700 Kelvin bulbs; the rating will be printed right on them.”Read more at Refinery 29.
If you’re not a morning person, nothing is worse than the sound of the alarm. Refinery 29 takes a look at 16 things you can do the night before to get a better nights’ sleep and wake up feeling a better.