4 Elec­tronic shut­down 1 hour be­fore bed

Essentials - - Good Health -

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.

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