Hello Forum!! I’m back again this week with some great sleep information. I wanted to continue the discussion on factors that cause poor sleep quality. Learning some of the statistics about pet owner’s keeping their pets in bed even though they interrupt their sleep really got me thinking of what kinds of other habits may cause sleeplessness or lack of quality sleep. Here is something I found from a SleepFoundation.org survey from 2011.
From SleepFoundation.org – “Artificial light exposure between dusk and the time we go to bed at night suppresses release of the sleep-promoting hormone melatonin, enhances alertness and shifts circadian rhythms to a later hour—making it more difficult to fall asleep,” says Charles Czeisler, PhD, MD, Harvard Medical School and Brigham and Women’s Hospital. “This study reveals that light-emitting screens are in heavy use within the pivotal hour before sleep. Invasion of such alerting technologies into the bedroom may contribute to the high proportion of respondents who reported that they routinely get less sleep than they need.”
This report outlines that 95% of American adults use some type of electronic before bedroom use varying from a television to cell phones, computers, and video games. The article has expert advice recommending people do passive activities before going to bed to help fall asleep easier.
So just think, here are doctors with evidence based research saying that watching electronics the hour before you head to bed can be a factor in poor quality sleep. If you feel like you could get better sleep and are one of the 95% of adults who use electronics right before bedtime, it may be time to change your routine.
Here are some chores you can try as a suggestion in case you need some ideas for what to do before going to bed: collect laundry and/or fold what you have done, round up the garbage and take out the trash, take the dog for a short walk, read a book (not on a kindle fire!), write a journal entry or a letter to a family member, take a bath, and the list can go on.
Write a comment below if there is something you do before your bedtime or if you changed your routine and had success with better sleep! I’d love to hear your suggestions.