Are you getting enough shut-eye? More than a third of adults in America aren’t getting the recommended seven hours of sleep each night. Experts cite three major factors that impact your ability to fall asleep and stay asleep: blue LED lights in your device screens, caffeine, and poor indoor air quality. Luckily, these are easy issues to address, and a few simple adjustments to your routine might help you get the sleep you need.
Screen time at night is a major sleep disruptor. Over time, sleep cycles evolve to respond to sunlight and darkness, and all kinds of artificial light throw those rhythms off. But the blue LED lights inside your phone, television, and other screens suppress melatonin more than any other kind of lighting. Experts recommend that you turn off electronic screens 30 minutes before bedtime and read a book instead. If you just can’t put down your phone, you can minimize the disturbance by switching your iOS device into Night Shift mode. Android offers a Twilight app that reduces the LED lights your screen uses.
Caffeine in the afternoon is another culprit that robs you of sleep. It’s best to reduce your caffeine consumption and start avoiding caffeine altogether six hours before bedtime. Improving indoor air quality will help you breathe easier at night and feel less restless. Avoid scented products, keep dust off the surfaces in your home, change your HVAC filters often, and schedule regular HVAC maintenance to improve indoor air quality. Check out this infographic for more ideas to help improve your sleep quality.