Author: Sumaiya Sheikh | February 24, 2019
Once Mindy Kaling said, “There is no sunrise so beautiful that it is worth waking me up to see it.” However, unfortunately, we have to wake up from those fragmentary nights of sleep.
Lying in bed, reading your phone is relaxing, right? Absolutely wrong. It is believed that sleep is a restorative process and a basic biologic need. However, as a human, we are deprived of getting full sleep and the reason is that small screened device which is still kept near you. People often have seen searching for online herbal supplements for sleeplessness or how to get rid of insomnia? However, they don’t understand the prime issue with their restless nights.
Let’s admit it you love your smartphones, you can’t imagine your life without it and you want it near you 24/7 day and night but do you know the use of these devices, especially near bedtime, is associated with worse quality of sleep. According to a study more smartphone use around night time, in particular, is associated with a longer time to fall asleep and worse sleep quality.
According to reports 71 per cent of people, either sleep holding their smartphone, while in bed, have it on their nightstand. In some cases people, in fact, design their bedroom in a way that they can easily reach charger point for convenience, however, it makes sense that many would want their phones within an arm’s reach like so many people to use their smartphones as their alarm clocks. But when your cell is that close to you, the temptation to check social media sites, work email, and/or the news headlines are often too strong to resist—even on wee hours. Consequently, you might feel energized from interacting with others or stressed out by something that you read when you should actually be relaxing.
In this day and age eBooks are quite in trend, while as per a study of Harvard, reading a screen before sleeping will cause you to feel more sleepy and groggy when you wake up in the morning. Who read from a screen before bed reported taking hours longer to fully “wake up” the next day, compared to those who read a printed book instead.
The blue light from your digital device disturbs your circadian rhythms. Experts say The blue light which showed by screens on gadget restrain the production of melatonin, the hormone that controls your sleep/wake cycle or circadian rhythm.
Some time bedside lamp, or dim bedroom light can also decrease the production of melatonin and you get sleep deprived. You should avoid sleeping with a “nightlight” on and use good blackout curtains.
According to a 2016 study at King’s College in London discovered that children using devices at bedtime had more than double the risk of a disrupted night’s sleep.
Gadgets also disturb Rapid eye movement sleep (REM). REM is a scaffold of sleep that is critical for restoration of your mind and body. REM sleep sets memories and is tied to your creative and problem-solving skills. If you don’t get enough of it, it can leave you feeling tired leave detached the next day.
Well, good sleep always not connected to what you do at night, what you do during the day also matters a lot. Try to be active during the day and inactive in darkness. Make sure you get out in the morning in the fresh air. It is just as important in getting a good night’s sleep. And For that you also take some natural herbal supplements.
Even though you think you’re always on top of things, 24/7 connected with the world in point of fact it is unhealthy when you’re trying to fall asleep.
It is quite easy to make your Zzz time truly refreshing and surmount the gadget gala with some conscious efforts.
You can easily overcome these issues by giving yourself a technology curfew. Help yourself with no screen time within an hour before bed. Try to switch off your Smartphone two to three hours before bed.
You can perhaps give a shot by switching to an old-fashioned alarm clock. You can even try keeping your phone in another room overnight or at least out of arms reach. In order to get deep sleep make sure technology isn’t harming your slumber; give yourself at least 30 minutes of gadget-free transition time before hitting the bed. It is vital we separate our daytime from nighttime in order to prime our bodies for a good night’s sleep.
After doing all the necessary again you frequently experience restless nights, than take a look at your sleep health from a holistic point of view. Answer some questions like, is your mattress is providing proper support? Are you consuming caffeine too late in the day? If you are struggling to get quality sleep every night, you may take herbal supplements but before taking it you may consult to your doctor.
Author Bio- Sumaiya Sheikh likes to write on health and lifestyle topics. She is a poet and story writer who believes in expressing her thoughts with the sword of words. She is a former journalist and full-time creative writer.