Sleep is essential to your overall well-being, but it can be hard to find a good night's rest, especially with the constant distractions of technology. From the blue light of our phones and computers to the endless notifications of social media, it can be difficult to turn off your mind and relax. But with a few small changes to your bedtime routine, you can get a better night’s sleep and wake up feeling refreshed and ready to take on the day. Getting a good night’s sleep is essential for our physical and mental well-being, but with the demands of our tech-filled lives, it can be hard to get the restful sleep we need. Whether you’re a gamer, a tech user, or simply someone who can’t seem to turn off their computer at night, these 5 tips will help you get the sleep you need to tackle the day ahead. From creating a sleep schedule to taking a tech break in the evening, read on for our top tips for better sleep at night.
Why A Good Night's Sleep Is Super Important?
Getting a good night's sleep is essential for a healthy body and mind. A lack of sleep can lead to impaired judgment, low energy, and difficulty concentrating. It can even weaken the immune system, making us more susceptible to illnesses and infections. Another significant impact of sleep deprivation is a decrease in cognitive performance.
Sleep is essential for good mental and physical health. It serves as a restorative process that helps to reset our bodies and minds for the day ahead. Not getting enough sleep can have a profound effect on our health in the short term, as well as the long term. Poor sleep can cause changes in our mood and behaviour, as well as lead to a weakened immune system, usually resulting in more frequent illnesses.
Does Screen Time Really Affect Sleep Quality?
Recent studies have shown that the use of digital devices before bed, such as smartphones and tablets, can significantly affect the quality and duration of our sleep. This is due to the fact that the blue light emitted from these devices can suppress the production of melatonin, a hormone that helps regulate the body’s sleep-wake cycle. Additionally, staring at bright screens late at night can also activate the brain and make it harder to fall asleep. As a result, it is recommended to avoid using digital devices at least two hours before bedtime for better sleep quality.
Unfortunately, today's technology-filled environment can make it difficult to switch off and get a good night's sleep. Increased screen time has been associated with poorer sleep quality, including difficulty falling asleep, difficulty staying asleep, and overall sleep deprivation. The light from screens can interfere with our natural sleep/wake rhythm, making it harder for us to relax and get the restful sleep our bodies need. It's important to try and limit screen time before bed and find ways to wind down that are more conducive to restful sleep.
5 Tips for Better Sleep At Night
- To ensure better sleep quality, individuals can try using blue light-blocking glasses or gaming glasses to reduce the amount of blue light entering the eyes. Alternatively, ROKiT smart glasses are a great way to enjoy digital content without having to strain your eyes late at night. These glasses integrate blue-light-blocking technology directly into their lenses, making them one of the most effective options available.
- Additionally, limiting caffeine consumption. Caffeine can interfere with sleep, so limiting caffeine consumption to before lunch will help ensure good sleep quality.
- Exercising regularly during the day and engaging in relaxing activities such as yoga or mindfulness meditation before bed can release tension and cortisol, allowing us to relax and get better sleep.
- Establishing a comfortable and dark sleep environment is also essential to promoting restful sleep. It's best to keep the bedroom temperature cool, minimize noise, and avoid having electronic devices in the room.
- Lastly, creating a soothing nighttime routine with activities like reading, meditating, taking a warm bath, or playing calming music can help the body and mind relax and prepare for a restful night's sleep.
Sleep is essential, and with the right combination of habits, anyone can get a better night's sleep. Taking the time to establish a comfortable sleep environment, engaging in relaxation activities, exercising regularly, and limiting caffeine consumption are all helpful strategies for improving sleep quality. Additionally, wearing blue light-blocking glasses allows users to enjoy digital content without compromising their sleep. With these five tips, it's possible to create a healthy nighttime routine that promotes restful sleep and well-being.