Nothing is more frustrating than tossing and turning while trying to fall asleep
Some of us have more restless nights than others, but it is always worth investigating the reasons why our brain just won't fall into that peaceful rhythm that lets us find rest. A factor that is on the rise (and this is no surprise) is the interference of digital devices with our sleep patterns. Screens are keeping us awake because of three main factors:
- The sounds keep us up: bings, chimes and alarms all interfere with the quality of our sleep and can make it difficult to fall asleep in the first place.
- They interfere with melatonin production: the blue light illuminating a face in the darkness. This literally suppresses melatonin production in your brain and interferes with your circadian rhythm.
- They keep our brains alert by keeping us engaged. Pre-sleep should be devoted to winding down rather than continuing the trend of technology from the daytime.
Get to sleep easier with a digital detox
Each night should have at least 30-minutes (and preferably one hour) of gadget-free time before bed. Just like your body needs to be warmed up to exercise with stretching, your brain needs to warm up to the idea of shutting down and sleeping. Avoiding devices for an hour before bed will help you find the peace needed to fall into a deep, restful sleep. A dependable pattern also helps: choosing to go to bed at the same time each night indicates to your body that it is soon time for sleep.
Dr. Raymond Espinosa, D.C.