Page 7 - Fitness Guide - 25 Hacks to Get Your Sleep Back
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2 No screens before bed!
Exposure to short-wave light (blue light)
delays and suppresses melatonin
production. One study on twelve healthy
young adults showed that exposure to
screen light at night delays melatonin
production by 90 min. (12) Those
individuals who used an iPad for reading
before going to bed produced less
melatonin, by as much as 50%, with an
average delay of 1.5 hours. They also
had significantly less rapid eye
movement during the night and reported
being more tired in the morning
compared to those who read a book
before sleep. If you can’t avoid using
electronic devices, blue light-blocking
glasses or applications like iris.com or
f.lux are great options. However, we
highly suggest staying away from all
gadgets for at least an hour before
bedtime.
25 hacks to achieve better sleep quality Page| 4
