Pause: Harnessing the Life-Changing Power of Giving Yourself a Break by Rachael O'Meara

Author:Rachael O'Meara [O'Meara, Rachael]
Language: eng
Format: epub
Publisher: Penguin Publishing Group
Published: 2017-04-03T23:00:00+00:00

The Sleep Detox

More than 30 percent of us don’t get enough sleep, says Arianna Huffington in her bestselling book Thrive, citing the Centers for Disease Control and Prevention.9 Among other sleep tips, she suggests making the bedroom a digital-device-free zone. For her New Year’s resolution, she committed to thirty days with a goal of eight hours of sleep a night. Many factors led to her success, including keeping devices out of the bedroom. She kept her multiple devices, she writes, “charging far, far away from my bed, to help me avoid the middle-of-the-night temptation to check the latest news or latest emails.”10 (I’d suggest adding the bathroom to the device-free zone list.)

Avoid having devices in your bedroom during or before bedtime. You are less likely to check them first thing when you wake up or respond to an incoming phone call or message after bedtime.

Avoid using any screen for at least ninety minutes before bedtime. In July 2015, Digital Trends published an article on how the particular spectrum of blue light emitted by your devices affects your quantity and quality of sleep. That particular spectrum of light, says Michael J. Breus, a clinical psychologist and sleep therapist, “sends a signal to an area of the brain known as the suprachiasmatic nucleus and tells it to turn off melatonin production. Melatonin is the key that starts the engine for sleep.” Breus adds, “There’s nothing wrong with blue light for most of the day. You just don’t want to have it about 90 minutes or so before bed.”11

Download

Copyright Disclaimer:
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.