Thriving Mind by Jenny Brockis

Author:Jenny Brockis [Brockis, Jenny]
Language: eng
Format: epub
ISBN: 9780730383673
Publisher: Wiley
Published: 2020-09-08T00:00:00+00:00

Switch off from your technology at least an hour before bed

The blue backlight of most screens suppresses melatonin production by your pineal gland, fooling the brain into thinking it’s still daytime. So keep technology OUT of the bedroom.

This includes the TV, laptop, tablet, your mobile phone and even your digital alarm clock. If checking your mobile is the last thing you do before switching out the light and the first thing you do on waking, you’re keeping your brain in a hyper‐stimulated state that is not conducive to sleep.

Why not spend the time talking to your partner, undertake a meditation practice or reading a book instead? Reading can take you away from other distracting thoughts — just don’t read anything too exciting!

If you have computer work you must do in the evening, try switching to a yellow backlight such as f.lux, but still allow plenty of time for your brain to relax after closing down your laptop. If you’re on an iPad, though, the night shift mode has not been shown to reduce melatonin suppression.

What does this mean? If you’re a poor sleeper, staying hooked to your technology isn’t going to help your sleep pattern, but please don’t stress about this, as worry will be far more effective at stopping you from sleeping than being exposed to blue light. The tech that can be helpful includes light alarms and apps that provide white noise. Our son used to complain he couldn’t sleep without a fan on, because he needed the noise to drift off to sleep.

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