4 Electronic shutdown 1 hour before bed
OUR ENERGY TENDS TO RUN IN 60 TO 90-MINUTE CYCLES AND THE ONE BEFORE GOING TO BED IS KEY TO HOW YOU SLEEP. HOWEVER, THIS IS THE TIME WHEN YOU MAY FIND YOU CAN’T SWITCH OFF – PARTICULARLY IF YOU’VE BEEN BOMBARDING YOUR BRAIN WITH BLUE LIGHT AND TECHNOLOGY.
I recommend that you think about how you are connecting to technology. For example, while you’re watching TV, do just that – watch one screen only. Normally you might sit there watching TV while doing your shopping and keeping an eye on your social media feeds and emails at the same time.
But when you surf the net or check your emails, the ‘wake up’ chemical dopamine is produced, which makes you alert and switched on. What makes it worse is if, at some point during the evening, tiredness led you to doze off for a short time while watching TV. Even if you were dozing with your eyes open, you will have used up some of your sleep debt.
The combination of these biochemical reactions deactivates the circadian timer – so you lie there in bed and simply can’t get to sleep.