Electromagnetic pollution, such as Wi-Fi signals and electronic devices, is one of the biggest sleep disruptors today, followed closely by social media. The addictive nature of scrolling through social media on phones or tablets can lead to sleep disorders if this habit isn’t broken.
📱 It’s highly recommended to put away your phone or tablet at least one to two hours before bedtime. Staring at bright screens not only reduces blinking but also increases brain activity, making it harder to fall asleep. Many people have experienced that reading a printed book helps them relax and induces sleep much more effectively. 📖
💡 Light and melatonin are closely related. Melatonin levels naturally rise in the dark, but bright lighting in the evening can throw this off. If you have children who need to go to bed early, dimming household lights a couple of hours before bedtime can help create a calm environment conducive to sleep. Even subtle light exposure can prevent deep rest, so ensuring the bedroom is as dark as possible is essential for optimal sleep.
🌜Even small amounts of light can disturb the brain’s natural rest processes, impacting how you feel the next day. A dark room is crucial for quality sleep.
🛏️ To support better sleep:
Dim lights at least an hour before bed.
Avoid screens and bright lights.
Turn off Wi-Fi and electronic devices before sleeping.
Create a dark, comfortable bedroom to ensure your sleep environment is ideal. 🌌
Your sleep routine can dramatically improve with these simple changes, allowing your brain to rest and reset. In our fast-paced world, prioritising good sleep hygiene is one of the best things you can do for your health.
📖 Translated from the book "Patient Revolution" by Dr. Joshua Cho
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