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It’s Wellness Wednesdays! We’ll talk about 14 essential sleep tips for those who are sensitive to light. Modern technology makes life easier, but it can also interfere with your sleep. This is especially true if you’re sensitive to light. Find out how your smart phone may be keeping you up at night and what you can about it.
Artificial light throws off your inner clock and the activities of your neurons and hormones that would naturally guide you through a 24 hour day. Internet devices with LED lights keep your brain on alert and reduce the number of hours that you sleep.
In addition to reduced concentration, sleep deprivation is associated with weight gain, diabetes, and other health issues.
You can keep your phone and get the rest you need by managing your exposure to artificial and natural light.
Coping with Light from Electronic Devices
1. Observe a curfew. Turn off all electronic devices, including the TV, about an hour or two before bedtime. This will give your brain time to recover from the lingering effects of staring at lighted screens.
2. Announce your schedule. You may feel like people expect you to be available at all hours of the day. Let your boss and friends know that you stop checking emails or answering calls and texts by a certain hour.
3. Ban devices from your bedroom. If possible, keep electronics out of your bedroom. Make the room a sanctuary used only for quiet activities and sleep.
4. Cover the power buttons. If you decide to let some devices stay, look them over. Apply stickers to cover power buttons that glow in the dark. Dim the lights on your alarm clock.
5. Read books on paper. Save your e-reader for lunchtime. Nighttime reading with conventional books will be less stimulating.
6. Adjust your spectrum. As it turns out, LED lights emit a short wave blue light that’s particularly disruptive for our sleep rhythms. Shop around for free applications that will adjust the color to warmer or cooler shades depending on the time of day.
Coping with Light from Other Sources
1. Know your bulbs. You’ve surely noticed that traditional light bulbs are vanishing due to government efficiency standards. If you dislike harsh fluorescent lights, try innovations like incandescent halogen bulbs, which provide softer light and work well with dimmers.
2. Use a nightlight. At least for now, nightlights are exempted and still on the market. They’ll help you get back to sleep faster after late night trips to the bathroom.
3. Draw the curtains. Blackout curtains and shades will darken your bedroom. They’ll help keep out streetlights and let you sleep past dawn.
4. Wear sunglasses. If you need to sleep during daylight hours, you may want to give your eyes some shade on the way home. Wraparound sunglasses are the most effective style.
5. Put on a sleep mask. Sleep masks are another valuable accessory. Forget about the cheap versions they give away on planes. Buy one with cushioned pillows around the eyes. It will feel more comfortable and promote deeper slumbers.
6. Limit caffeine. Like many people, you may be in the habit of using coffee to charge yourself up in the morning. If you feel drowsy most mornings, you’d be better off going to bed earlier instead.
7. Drink in the morning sun. Exposing your body to morning sun will wake up your brain and help you sleep better at night. If you get up before dawn, special lights designed for seasonal affective disorder may help.
8. Talk with your doctor. If you still have trouble sleeping, see your doctor. They can suggest additional options like melatonin supplements or refer you to a sleep specialist.
Kick your tablet out of your bedroom and pick up a paperback novel instead. You’ll most certainly get a better night’s sleep.
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I really wanted to talk about this topic today because sleep is so very important for your overall health… PERIOD. Insomnia can be a real nightmare – and not just because you’re not getting enough sleep. Chronic insomnia has been linked to an increased risk of developing health problems like heart disease, high blood pressure, and diabetes. It can also lead to weight gain, impair your ability to concentrate, and even increase your risk of depression. In addition to these physical and mental health risks, insomnia can also take a toll on your energy levels and overall quality of life.
So if you’re struggling with sleeplessness, it’s time to take back control of your sleep habits – before it causes further damage. Fortunately, there are some simple strategies that can help you break the cycle of insomnia. Eating foods to balance your blood sugar levels can make for a better night’s sleep. From regularly scheduled bedtimes to calming nighttime rituals, you can make your bedroom a sleep sanctuary and reclaim your much-needed rest. Don’t let insomnia keep you up at night – start taking steps toward better health today!
Is Dietary Supplementation Right for You?
Good sleep is essential to your health, but it’s not always easy to get. That’s where dietary supplements come in! These products can help you get the restful slumber you need, without resorting to prescription sleep aids. They can also provide essential vitamins and minerals that may be missing in your diet.
But here’s the thing: if you don’t know what you’re looking for, shopping for dietary supplements can feel like a game of Russian Roulette. If you don’t do your research, there’s no telling what kind of quality product you’ll end up with (or how it’ll affect your sleep).
That’s why we recommend doing some research before you buy. Check out the label and look for ingredients that have been shown to help with sleep, like magnesium, valerian root or chamomile extract. You should also read up on reviews of different products; this way, you can be sure you’re getting something that actually works (and not just a placebo).
So, if you’re struggling to get some shut eye, why not try adding my Sleep Support Bundle to your routine? Trust me – you won’t regret it! All those sleepless nights will soon become a thing of the past! Plus, they’re totally natural so there’s no need to worry about side effects!
With this Sleep Support Bundle, an anti-inflammatory diet, and a good night’s sleep, you’ll be well on your way to better health! Good luck!
Tools To Improve Sleep
Eye Mask
Do you struggle to get a good night’s sleep? If so, you may consider wearing an eye mask. Yes, that’s right; wearing an eye mask could be just what you need to finally get some restful shut-eye. Here’s why:
First of all, it helps reduce exposure to light. Many people with insomnia find that even the smallest amount of light can prevent them from falling asleep and staying asleep. By placing an eye mask over your eyes you can create a complete darkness in your sleeping environment, making it easier for you to drift off into dreamland.
Plus, using one also creates a sense of privacy and comfort. We all know how difficult it can be to feel at ease when you’re struggling to sleep, but wearing an eye mask can help. Not only will it block out the light, but it’s also a sign that you need your rest and that no one should disturb you until morning. I recommend this Eye Mask.
Foot Soak
Soaking your feet in hot water before going to bed every night can prevent illnesses and prolong life. It can promote blood circulation, relax the body, relieve fatigue and greatly improve sleep quality. I recommend this Foot Spa Bath Massager with Heat.
Meditating
Mindfulness meditation may improve sleep quality. Studies have found that meditation can help reduce cortisol, which is the hormone associated with stress. Meditation increases the natural melatonin levels to help with more restful sleep. Furthermore, meditation is shown to have benefits on patients with mental health disorders who may experience insomnia as a symptom. By using meditation to reduce symptoms of stress, anxiety, and depression, some patients have an easier time falling and staying asleep.
Using a meditation cushion and mat can help facilitate your mediation process. Although you don’t need a cushion to meditate, you may want to consider using one at some point. You could meditate in a chair, or simply sit on the floor if you want. You can also use pillows or cushions from your furnishings to try out. Cushion, chair, bench, floor – it’s all good. Eventually, though, if you’re not sitting upright on a chair, you’ll probably do well to buy a dedicated meditation cushion. The cushion will support your sitting posture and help you create an appealing mindfulness corner that will encourage you to practice every day. I recommend this meditation cushion and mat bundle.
Dr. Nicolle Martin
Dr. Nicolle is double board-certified in Family Medicine and Preventive Medicine. As one of the nation’s most acclaimed primary care and public health physicians, she is a nationally recognized author, speaker, researcher, consultant and media personality. She is the Founder and Chief Medical Advisor of DrNicolleMD.com, where she discusses actionable ideas and real-world strategies to help people take control of their health using integrative therapies and lifestyle change.
Dr. Nicolle also shares her knowledge via her popular social media accounts “Maximize Health” to help people pursue a healthier life. Her motto is simple: Minimize Medications, Maximize Health. With her credentials and warm “bedside manner,” it’s no wonder that the doctor is renowned as “America’s Favorite Family Physician.”
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Last updated on May 17th, 2023 at 08:13 am
Minimize Medications. Maximize Health.
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