Easy Health Advice For Us All…a Simple Strategy
November 9, 2021
Easy Health Advice For Us All…a Simple Strategy
We’ve all read it, all heard it somewhere:
“Get more sleep”
And it isn’t all about more sleep, it is about making your sleep quality better. There are many strategies to do this, and the easiest strategy can be done by putting something down.
Put down your phone. Yes such a simple strategy, likely a real struggle for many though.
Putting your phone away just 30 minutes prior to bedtime can help you get a better night’s sleep. Recent studies show that putting the phone down 30 minutes before bed helps you fall asleep 12 minutes faster and increases overall sleep by 18 minutes.
Not massive numbers, the interesting thing though is the quality of their sleep improved significantly. Which is really important. The better quality the sleep the better the recovery is and the more rested we will feel the next day.
Cutting back on screen time before bed makes sense. It seems an easy no-brainer solution, and benefits can be seen with only 30:00 minutes of downtime before bed. It reduces exposure to blue light and also reduces exposure to emails, texts, videos, and social media posts that can stress you out or have you pumped up.
The blue light from your phone screen impacts negatively on the circadian rhythm, which is the body’s sleep-wake cycle, as it suppresses the secretion of the sleep hormone melatonin.
As mentioned putting your phone down can be a real struggle for many. Setting a few boundaries and rules may really help, and after all, it is only 30 minutes required to see positive benefits. To help you put your phone down establish some actions to help you succeed in using this strategy for a better night’s sleep.
To help here are two you could try…and probably should make;
Rule One: Never take your phone to bed. Put it in a place so that you cannot reach it from your bed.
Rule Two: Set a regular nightly bedtime, then from this set a nightly phone-off or away time, at least 30:00 minutes before this set bedtime. If it is a real struggle aim for a minimum of 30 minutes, if you are going ok with this then try even longer, build up to 60:00 minutes before bed.
Sleep is a game-changer, and by this, it can be either way. Get enough and it will make the next day a likely winner. Don’t get enough then the next day will be tougher, possibly a day with struggles, a day where decisions are impaired, your eating will be off, and almost everything will feel like a drain!!!
Reference: Precision Nutrition
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Easy Health Advice For Us All…a Simple Strategy
November 9, 2021
Easy Health Advice For Us All…a Simple Strategy
We’ve all read it, all heard it somewhere:
“Get more sleep”
And it isn’t all about more sleep, it is about making your sleep quality better. There are many strategies to do this, and the easiest strategy can be done by putting something down.
Put down your phone. Yes such a simple strategy, likely a real struggle for many though.
Putting your phone away just 30 minutes prior to bedtime can help you get a better night’s sleep. Recent studies show that putting the phone down 30 minutes before bed helps you fall asleep 12 minutes faster and increases overall sleep by 18 minutes.
Not massive numbers, the interesting thing though is the quality of their sleep improved significantly. Which is really important. The better quality the sleep the better the recovery is and the more rested we will feel the next day.
Cutting back on screen time before bed makes sense. It seems an easy no-brainer solution, and benefits can be seen with only 30:00 minutes of downtime before bed. It reduces exposure to blue light and also reduces exposure to emails, texts, videos, and social media posts that can stress you out or have you pumped up.
The blue light from your phone screen impacts negatively on the circadian rhythm, which is the body’s sleep-wake cycle, as it suppresses the secretion of the sleep hormone melatonin.
As mentioned putting your phone down can be a real struggle for many. Setting a few boundaries and rules may really help, and after all, it is only 30 minutes required to see positive benefits. To help you put your phone down establish some actions to help you succeed in using this strategy for a better night’s sleep.
To help here are two you could try…and probably should make;
Rule One: Never take your phone to bed. Put it in a place so that you cannot reach it from your bed.
Rule Two: Set a regular nightly bedtime, then from this set a nightly phone-off or away time, at least 30:00 minutes before this set bedtime. If it is a real struggle aim for a minimum of 30 minutes, if you are going ok with this then try even longer, build up to 60:00 minutes before bed.
Sleep is a game-changer, and by this, it can be either way. Get enough and it will make the next day a likely winner. Don’t get enough then the next day will be tougher, possibly a day with struggles, a day where decisions are impaired, your eating will be off, and almost everything will feel like a drain!!!
Reference: Precision Nutrition
