Do you check social media before bed and then spend hours tossing and turning? The blue light from screens suppresses the production of melatonin, the sleep hormone.
But that's not the only problem.
Electromagnetic radiation from gadgets disrupts deep sleep phases, causing you to wake up feeling exhausted.
Turn on the "night mode" on your phone 2 hours before bedtime - it will reduce the brightness and remove the blue spectrum. And never put your smartphone under your pillow! It is better to leave it in another room or buy an alarm clock.
Did you know that your Wi-Fi router is also bad for your sleep? Its radiation affects your brain waves, causing anxiety.
Turn off your router at night or place it away from your bedroom. And establish a ritual: read a paper book or listen to audio with the screen off an hour before bed.
But there are other enemies. Tablets and laptops emit even more blue light. Install the f.lux app, which automatically adjusts the color temperature of your screen.
And for children, buy a smart watch with a time limit for playing.
And don't use your phone as an alarm clock! Radio modules continue to operate even in flight mode, creating interference.
If you work at night, wear glasses with yellow lenses. They block blue light and help maintain a natural rhythm.
And in the morning, go out into the sunlight - this will “reset” your biological clock.
And try meditation before bed: 10 minutes of deep breathing will relieve stress and prepare your body for rest.
Author: Igor Zur