There are so many things that can affect our sleep – stress, family responsibilities, work hours, sickness, even our evening habits. And while some of these are out of our control, a lot of what affects our sleep can be shifted towards better habits (and outcomes!).
BLUE LIGHT & DEVICES
We’ve heard that blue light can have detrimental effects on sleep – delaying sleep onset, reducing natural melatonin levels, reducing REM sleep, and even having effects long after we turn off our devices.
But the disruption is due to more than just the blue light. We have to remember that these devices – phones, tablets, computers – are designed to trigger arousal in the brain. They are created to activate the brain. So when we use them before bed, it’s like hitting a mute button on our sleep signals. Our phones, ipads, and computers are a beacon for our brains to activate. So our brains do just that, and then it becomes more difficult for us to sleep.
Ideally we are not using any of our devices during the last 2-3 hours before bed. Friend, [this is crucial](https://peterattiamd.com/matthewwalkerama3/). We absolutely have to protect our boundaries around technology when it comes to sleep!
ALCOHOL
It’s tempting to turn to a glass of wine or other form of alcohol to help you wind down from the worries of the day. In fact, millions of people turn to alcohol at night as their go-to sleep aid, with around [20% of Americans relying on it to help them fall asleep](https://www.medicalnewstoday.com/articles/286827). But drinking, especially the closer you get to sleep, will actually do you more harm than good.
Alcohol may help you drift off initially, but that down-regulation wears off, causing multiple nighttime awakenings and reduced REM sleep (that deep, recovery sleep we all so desperately need!). Overall, it’s best to avoid alcohol the 2-3 hours before sleep.
When you shift these two habits alone, you can see a big impact on sleep. And when you add in other simple but effective habits, that sweet sleep you have been dreaming of will be within your grasp!