At night, increased melatonin levels cause a natural cooling of your body temperature by 0.3-0.4 degrees Celsius, which helps you fall and stay asleep. There are countless apps to try - including Calm, Headspace, Insight Timer, and Smiling Mind. Most meditation apps have guided meditations and bedtime stories to help you fall asleep. Meditation helps to decrease stress and the deep breathing can also activate the parasympathetic nervous system, promoting a deep and restful sleep. If you missed it, check out our blog all about the benefits of stretching!ĭo a short meditation practice. This isn’t the time for a spin class or high intensity circuit workout which will boost your energy and increase your body temperature for a couple of hours. Light static stretching activates the parasympathetic nervous system, our “rest and digest” system, which helps to calm the body down for sleep. Here are some ideas:ĭo a light stretching or yoga practice. But the important part is that you do activities that will wind you down, not ramp you up. Everyone is different, so it might take you some time to figure out what works best for you. Craft your sleep routine. Once your bedtime alarm goes off, it’s time to start winding your body and brain down. So for example, if you’d like to be asleep by 11:00 p.m., your bedtime alarm should be set for 10:00 p.m. Instead of an alarm that goes off when it’s time to wake up, a bedtime alarm goes off when it’s time to start winding your body down for sleep! We suggest having a nighttime alarm go off at the same time every night (consistency is key!), approximately an hour before you'd like to be asleep. Set a bedtime alarm. A bedtime alarm is exactly how it sounds. But just as a recap, here is what we suggest:ġ. If you’ve participated in any of our courses or have been reading our Newsletters for a while, you’ll be familiar with this concept. Getting into a consistent sleep routine is much more important than the night shift feature on your phone and other electronic devices.
However, we DO know that putting away your electronic devices (ideally 60 minutes) before bed, will positively affect your sleep quality.
It’s unclear how effective blue light filters are.
The results were insignificant, but suggest that people who use blue filters might give themselves a “free pass" to stare at screens more. A 2020 study on the association between screen exposure and sleep quality found that participants who used blue light filters looked at screens more during the day than those who didn’t use blue light filters. What’s more, this might cause people to think that they don't have to worry about staring at their screen at night. A 2017 systematic review looking at the effects of blue-light blocking spectacles revealed that the use of blue light blockers to improve sleep-wake cycle is inconclusive. While blue light filters first seemed like a great solution to the blue light emitted from screens, there is actually conflicting research as to how effective they are.
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However, do these blue light filters actually work? And does this mean you have free rein to stare at your screen while lying in bed until the moment you close your eyes?
These apps cause the blue wavelengths on your screen to gradually reduce as you get closer to bedtime, giving it more of a yellowish hue.
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There are also apps such as f.lux that you can download onto your computer or other devices. One of the questions we get asked a lot is ‘What about blue light filters?’ Blue light filters are a built in feature of smartphones that allow you to create a digital sunset (Night Light on Androids and Night Shift on iPhones). So while blue light is effective at keeping us awake and alert during the day, it should be avoided before bed. This is because the blue wavelengths affect melatonin even more than other light. Exposing your eyes to light from screens, such as TV, phones, and tablets, is even worse.
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