In our high tech modern society it's increasingly difficult to imagine our lives without the glowing screens of our electronic devices. There is increasing talk in the media and medical community indicating that the "blue light" emanating from self luminous screens such as those in laptops, smart phones and ipads can trick the brain into thinking it's still daytime. The brain uses light as an indicator telling it which hormones and therefore which biological processes to initiate or suppress. Melatonin is one such hormone which is crucial to the body's pattern of sleep. The circadian rhythms in the body influence more than just sleep, affecting our immunity, energy and productivity at various times of the day.
Described in a recent CNN online article, one man experimented on himself by turning off all artificial lights in his home after the sun went down. This included everything from the computer and TV, to small appliance lights like the bulb in the refridge. He was astounded when he found himself naturally falling asleep around 9pm and feeling so perky in the morning he shocked his coworkers!
If you are affected by sleep difficulties, here are some tips aimed at getting a better nights sleep. Give then a try and see if the morning finds you feeling more refreshed. If you've made changes to your nightly routine and are still struggling with insomnia, acupuncture and Chinese herbal medicine have some solutions that may be right for you.
1. After the sun goes down, reduce or eliminate your exposure to artificial lights, including those of electronic devices such as laptops and smart phones which emit light directly into the eyes from close distances.
2. Sleep in a completely darkened room to give your body the clear signal to go into sleep mode.
3. Make a trip to the bathroom just before bed to reduce the incidence of having to get up in the middle of the night. If you do have to urinate in the middle of the night, and it can be done safely, try to do so without turning on any bright lights.
4. Create a relaxing bedtime routine. Pick a time when you will begin to prepare for bed daily and hold to it. In your mind, switch over to "preparing to sleep", leaving any of the past day's happenings behind you, and not focusing on "to do's" for the next day. Read a book with a low bedside lamp, just bright enough for reading if you wish, or give yourself a foot rub while listening to soothing music.
5. Designate your bed as a "sleeping zone". If you tend to work on projects, watch TV, eat or otherwise live in bed, this is a create pattern to break. Move these more energized activities out of the bedroom, so you can program yourself to use this space only for deep sleep and relaxation.
Sweet Dreams!
Mountain Lake Wellness
Sources: CNN online
Described in a recent CNN online article, one man experimented on himself by turning off all artificial lights in his home after the sun went down. This included everything from the computer and TV, to small appliance lights like the bulb in the refridge. He was astounded when he found himself naturally falling asleep around 9pm and feeling so perky in the morning he shocked his coworkers!
If you are affected by sleep difficulties, here are some tips aimed at getting a better nights sleep. Give then a try and see if the morning finds you feeling more refreshed. If you've made changes to your nightly routine and are still struggling with insomnia, acupuncture and Chinese herbal medicine have some solutions that may be right for you.
1. After the sun goes down, reduce or eliminate your exposure to artificial lights, including those of electronic devices such as laptops and smart phones which emit light directly into the eyes from close distances.
2. Sleep in a completely darkened room to give your body the clear signal to go into sleep mode.
3. Make a trip to the bathroom just before bed to reduce the incidence of having to get up in the middle of the night. If you do have to urinate in the middle of the night, and it can be done safely, try to do so without turning on any bright lights.
4. Create a relaxing bedtime routine. Pick a time when you will begin to prepare for bed daily and hold to it. In your mind, switch over to "preparing to sleep", leaving any of the past day's happenings behind you, and not focusing on "to do's" for the next day. Read a book with a low bedside lamp, just bright enough for reading if you wish, or give yourself a foot rub while listening to soothing music.
5. Designate your bed as a "sleeping zone". If you tend to work on projects, watch TV, eat or otherwise live in bed, this is a create pattern to break. Move these more energized activities out of the bedroom, so you can program yourself to use this space only for deep sleep and relaxation.
Sweet Dreams!
Mountain Lake Wellness
Sources: CNN online
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