Many of us use a laptop, tablet or iPhone in bed, just
before sleeping. And, whilst we suspect this isn’t the best way to wind down at
the end of the day, do we know just how damaging this practice can be on our
bodies, minds and sleep health?
Charles Czeisler, of Harvard Medical School and Brigham and Women’s
Hospital in Boston, says “Exposure to artificial light before going to bed can
increase alertness and suppress the release of melatonin, a sleep-promoting
hormone”. Without melatonin, our bodies don’t get the right signals to go to
sleep.
Still need more convincing to avoid electronics in bed? Here
are some other reasons:
- · Lying with your head propped up on a pillow places unnecessary pressure on your neck, resulting in poor sleep, neck tension and headaches.
- · Rolled shoulders = decreased lung capacity
- · Your mind is still very active whilst reading or playing games on a device and doesn’t have a chance to wind down.
So, what are better ways to get our bodies and minds ready
for sleep?
Routines! Just as they are great for getting babies and
young children to sleep, having the same routine at bedtime each night helps
tell our minds it is time for rest.
Consider this simple routine:
- · A warm shower or drink
- · Brush teeth
- · Meditation or calming music
- · Lights off
We challenge you to try this bedtime routine for 1 week and
let us know how if you notice any differences in your sleep. Put your feedback
in the comments below.
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