Smart phones, e-readers, tablets, computer screens, TVs, and digital clocks emit blue light, a short frequency of light that may be harmful to the eyes and disrupt sleep. Minimise screen time for several hours before bedtime to get a good night’s rest. Wearing orange tinted glasses that block out blue light may also be helpful. Apps are available for your computer, tablet, and smartphones that prevent the screens from emitting blue light. Besides blue light exposure, it makes sense to power down several hours before bedtime to maximise your chances of getting a good night’s rest. Cover up any displays that may be visible from your bed, like a digital clock. Black out curtains can block out ambient light from outside.
One of the worst things you can do if you’re having trouble falling or staying asleep is to watch the clock. Watching the seconds, minutes, or hours tick by when your wide awake may produce a lot of anxiety which will not help you sleep better. Avoid the temptation to watch the clock.
Regular physical activity reduces the risk of insomnia and helps you get a restful night’s sleep. Studies have shown that getting as little as 10 minutes of aerobic activity per day is enough to significantly improve sleep quality. Cycling, running, and swimming are good options. To make exercise as conducive to sleep as possible, avoid working out within 3 to 4 hours of your bedtime. Mind-body exercises like yoga and tai chi are relaxing to do in the afternoon or evening. They are great for relieving stress and set the stage for you to get good deep sleep.Alcohol is deceptive. Initially it may make you sleepy, but it is actually disruptive to sleep. Alcohol interferes with the sleep cycle and may cause you to wake up too early the next day.
Drinking alcohol may make you wake up often at night. Alcohol blocks deep restorative rapid eye movement or, REM sleep. It relaxes your muscles, including those in your throat, so it increases the risk of sleep apnea and snoring. Choose a nightcap that won’t dehydrate you and give you a headache the next day. Have a cup of chamomile tea or a glass of warm milk at night to promote relaxation and help you drift off.
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