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Do you remember the last time you rested onto your mattress without a phone or technological device in your hand, or within arms reach? If you can’t remember, you’re not alone….
It is important to have a consistent, deep restful sleep and with technology seeping into our lives more and more we, as a human family, are having major sleep issues including insomnia. Electronic devices emit blue light, a type of light that actually suppresses your body’s production of the sleep hormone melatonin. As a result, you feel more awake and experience a harder time dozing off even after you put your device away.
Here are some tips for having a technologg-free sleep:
- Stick to a sleep routine. To go to sleep well without technology getting in the way, repetition is the key. Going to bed and waking up at the same time reinforces your body’s internal biological clock, allowing you to fall asleep and wake up more easily. As part of your winding down routine, start one to two hours before you actually want to drift off. Change into comfortable clothes, turn down the lights, read something relaxing and try some deep breathing exercises to get yourself in the mood for sleep, with your phone in another room or if you use it for your daily alarm, put it out of reach.
- Create a home space for electronics: Find a spot outside the bedroom where you can put all of your electronics during the night. This is an ideal place to put chargers so that all your devices will have a full battery in the morning.
- Use a basic alarm clock. If you use your phone as an alarm, a basic alarm clock can be exchanged for the purpose of waking you up. Most alarm clocks have settings for low brightness to help keep your bedroom dark.
- Reward yourself. If removing technology from your bedroom feels like punishment, find a way to turn it around. Reward yourself for certain milestones, such as one week, one month, or one year of having a technology-free sleep environment.
- Silence notifications. Put your phone on silent and turn off notifications so that you aren’t bothered by constant vibrations or flashing lights.
- Set boundaries with friends, family, and work. Many people have their phones nearby because they think they may have to immediately respond to something important. This perceived need to be connected 24/7 means you’re likely to have sleep disruptions during the night. To get away from the switched on mindset, tell friends, family, and work colleagues that you won’t be accessible during the late evening and early hours.
- Don’t work in bed. Allow your bed to be only for sex and sleep. This allows your brain to associate being in bed with those behaviours, minimizing the urge to bring technology into bed with you.
- Keep a book or something to read next to your bed. Recapture the joy of holding a fresh book in your hand or magazine. Keep something that you enjoy reading next to your bedside so that you’re less likely to have a fear of missing out on notifications and distract yourself in a healthier way.
We hope this post gave you some technology-free sleeping tools to ensure you sleep sound. Let us know how you manage your sleep, technology-free, below!