We’ve all heard that using our phones before bed is bad for us, but can we continue to do so and also sleep well?
Writer Edward Vega says in a report on the Vox website: We believe that the blue light in our phones disrupts our ability to sleep, but study after study has shown that simply changing the color of the light, or turning on night mode or night shift, is not enough to counter the effects of our screens.
The truth is that color tone is only one aspect of how phone light stimulates our brains, and if using night mode on our phones is not the only solution, and we know that we will continue to use the phone before bed, what is the solution?
The Fox report suggested the following when continuing to use the phone, but within controls that reduce its impact on your sleep:
- Use night light mode.
- Reduce the phone’s brightness level.
- Spend less time on the phone.
- Exposure to bright light in the morning after waking up, for example, by walking in the park.
This is regarding screens, and here we provide you with additional tips to improve your sleep at night:
1- Do not consume caffeine late in the day
A single dose of caffeine can boost focus, energy, and athletic performance, however, authors of a 2023 research review found that consuming caffeine late in the day reduced total sleep time by 45 minutes, and overall sleep efficiency by 7%, according to a report in Health. Line: This is because caffeine may have a negative effect on eye movement.
It is a good idea to avoid drinking caffeinated beverages at least eight hours before bedtime, and if you are taking caffeine supplements, do not take them within 13 hours of bedtime.
If you find yourself craving a cup of coffee in the late afternoon or evening, drink decaf.
2- Reduce irregular or long naps during the day
While short naps may be beneficial, taking long or irregular naps during the day can negatively affect your sleep at night.
Sleeping during the day can confuse your internal clock, meaning you may have difficulty falling asleep at night.
But the effects of napping vary from person to person. For example, a 2021 review indicates that napping may be beneficial for people who are athletes or who engage in strenuous physical activity, and may not affect the quality of their sleep at night.
If you take regular naps during the day and sleep well, there’s no need to worry, but if they seem to disrupt your nighttime sleep, consider shortening or limiting them.
3- Try to sleep and wake up at fixed times
Your body’s biological clock runs in a specific cycle, corresponding to sunrise and sunset; That’s why consistency in your bedtime and wake-up times can help improve sleep quality in the long term.
A 2020 research review of 41 studies found that going to bed late or having an irregular sleep pattern negatively affects sleep quality.
If you have trouble sleeping, try to get into the habit of waking up and going to bed at similar times every day. After a few weeks, you may not even need an alarm clock.
4- Get a comfortable bed, mattress and pillow
Bed quality can also affect sleep. Poor quality bedding may increase lower back pain, which can make good sleep more difficult.
According to a 2021 research review, medium-firm mattresses may be a good choice for comfort and avoiding back pain. However, the best mattress and bed linen for you is very personal.
In the 2024 review, researchers examined 9 studies on sleep quality, involving different bedding and sleepwear materials, including cotton, polyester, wool, duck down, goose down, polyester, linen, and cotton-polyester blends.
Different materials have been found to improve sleep in different conditions. Wool, for example, may help adults sleep in cool temperatures, while linen appears to improve sleep quality for young people in warm temperatures.
So, if you haven’t replaced your mattress for several years, doing so may be a quick, but potentially expensive, fix.
5- Improve your bedroom environment
Your bedroom environment isn’t just about how comfortable your bed or bedding is, it’s also important to consider temperature, noise level, ventilation, and even the level of allergens or carbon dioxide in the air.
To improve your bedroom environment, try reducing outside noise, light, and artificial lights from devices such as alarm clocks.
Also, if possible, keep your bedroom at a comfortable temperature. About 65°F (18.3°C) is a comfortable temperature for most people, although it depends on your preferences and habits. It may also be a good idea to work on improving the air quality in your home. .
6- Do not eat late in the evening
Eating late at night may negatively affect sleep quality, so it is preferable to eat dinner at least a few hours before going to bed, and if you choose to eat late, limit consumption to a snack.
The quality and type of food in your late-night snack may also play a role in your sleep, as high-carb foods have a worse effect on sleep than low-carb foods.
7- Do not drink any liquids before bed
“Nocturia” is the medical term for excessive urination during the night, and it can negatively affect sleep quality and energy during the day.
Drinking large amounts of fluids before bed may cause similar symptoms, although some people are more sensitive than others.
Although hydration is vital to your health, it is wise to reduce fluid intake late in the evening. As with food, try not to drink any liquids for 1-2 hours before going to bed.
You should also use the bathroom right before going to bed, as this reduces the chances of you waking up in the night.
8- Relax and clear your mind in the evening
Practicing relaxation techniques before bed has been shown to improve sleep quality, and these techniques are a common method used to treat insomnia. Examples include mindfulness, meditation, and even listening to music.
You can also try reading a book, taking a break, or doing relaxation exercises before bed.
9- Exercise regularly, but not before bed
Regular physical exercise can help improve sleep and health, and has been used to reduce symptoms of insomnia.
Although daily exercise is the key to a good night’s sleep, exercising late in the day may cause sleep problems.
This is due to the stimulating effect of exercise, which increases alertness and levels of hormones such as adrenaline.