Being so easily accessible to our phones have created additional trouble for those looking to get a good night’s rest as studies have shown the blue light on phones are messing with our circadian rhythm. 

As more and more people start to understand how our devices can mess with our sleep, the more they realize other artificial light in their bedrooms could be the reason they aren’t as refreshed as they should be in the morning. 

Artificial light throws off your inner clock and the activities of your neurons and hormones that would naturally guide you through a 24 hour day. Internet devices with LED lights keep your brain on alert and reduce the number of hours that you sleep. 

You can keep your phone and get the rest you need by managing your exposure to artificial and natural light.

Here are 10 Tips to Set the Proper Rules for a Good Night’s Sleep

1. Bedtime starts an hour beforehand – Shut off all electronic devices, including the TV, at least an hour before bedtime. This will give your brain time to recover from the lingering effects of staring at lighted screens.
   
2. Where possible, ban devices from your bedroom. Try your best to keep electronics out of your bedroom and make your room a sanctuary used only for non-screen activities and sleep.
   
3. Cover the power buttons. If you decide to let some devices stay, there might be an ‘ON’ or ‘POWER’ button leaking light. Apply stickers to cover power buttons that glow in the dark. Dim the lights on your alarm clock.
   
4. Back to Old-Fashion Paperbacks. Keep the e-reader for lunchtime. Nighttime reading with conventional books will be less stimulating.
   
5. Be cognizant of the lights you use in the bedroom. As it turns out, LED lights emit a short wave blue light that’s particularly disruptive for our sleep rhythms. Make sure you are using the proper bulbs in your bedroom to not interfere with your sleep rhythm.I f you dislike harsh fluorescent lights, try innovations like incandescent halogen bulbs, which provide softer light and work well with dimmers.
   
6. Use a nightlight. This helps for those late night trips to the bathroom to help you navigate thru but keep you in sleep mode.
   
7. Use the curtains. Blackout curtains and shades will darken your bedroom which helps if you intend to sleep in. They’ll help keep out streetlights and let you sleep past dawn.
   
8. Try using a sleep mask. Get one with cushioned pillows around the eyes, it’ll be worth the extra spend and feel more comfortable and promote deeper slumbers.
   
9. Limit caffeine before bedtime. Like many people, you may be in the habit of using coffee to charge yourself up in the morning. If you feel drowsy most mornings, you’d be better off going to bed earlier instead.
   
10. Supplements. Options like melatonin supplements could help if all other options seem to not be as effective as you’d like.

With these tips in mind you can make your bedroom the way it was intended to be used, a place for you to have a good night’s sleep and step away from the daily hustle and bustle. Your emails and all other notifications can wait until the morning. Have a good night!