Simple tips to optimise sleep

Prior to light bulbs, people slept for an average of 10 hours a night.  Nowadays the average person is getting less than seven hours.  As mentioned by Authority Nutrition in USA:

“It turns out that perhaps the SINGLE biggest contributor to our collective sleep problems is the use of artificial lighting and electronics at night.  These devices emit light of a blue wavelength, which tricks our brains into thinking it is daytime”.

Most people work indoors and fail to get sufficient exposure to full, bright and natural sunlight during the day, and over exposure to blue light at night. This disconnect from the natural cycles of day and night can turn into a chronic problem; constantly struggling to fall asleep and stay asleep.

Here is a simple tip to firstly limit blue light exposure at night but also a couple of methods that should help improve sleep:

  1.  Avoid watching TV or using light emitting electronics for at least one hour before bedtime.  Research shows that using an electronic device within one hour of bedtime can delay falling asleep for more more than an hour.
  2.  Sleep in darkness, exposure to room light during sleep as been shown to suppress melatonin by more than 50 per cent.
  3. Optimal room temperature for sleep is between 60-68 degrees  Fahrenheit.
  4. Two of the biggest sleep saboteurs are caffeine and alcohol, both of which can also increase anxiety.  Caffeine’s effects can last four to seven hours.