Reduce your exposure to artificial light
Artificial light disrupts our circadian rhythm and throws off our sleep. Just a single ‘pulse’ of artificial light at night disrupts the circadian mode of cell division, which can not only impact our sleep, but also increase our risk of cancer. Another study showed that the blue light emitted from alarm clocks and other digital devices suppresses melatonin production in a dose-dependent manner.
Follow these tips to avoid light exposure:
- Don’t use a computer for 2 hours before going to bed. No staying up late on Facebook and Twitter!
- Use blackout shades to make your bedroom pitch black.
- Cover your digital alarm clock or get an analog clock.
- Turn off all digital devices that glow or give off any type of light.
- If you can’t do these things for some reason, use a sleep mask.
Don’t be too full – or too hungry
Some people sleep better after eating a light dinner. This is especially true for those with digestive issues. Others – like those with a tendency toward hypoglycemia – do better with a snack before bed (and possibly even during the night).