Wearing These Just Before Bed Could Help You Sleep, Study Finds
According to recent research from the University of Pennsylvania's School of Medicine, there is a one in four chance you'll have insomnia this year. Around 75 percent of people with insomnia recover without it developing into a persistent problem, the researchers find, but that doesn't mean it will go away on its own. With the Centers for Disease Control and Prevention (CDC) warning that sleep deprivation is related to everything from type 2 diabetes and heart disease to obesity and depression to workplace errors and car accidents, your sleep is an even more important issue than you might realize. To make sure you turn a blind eye, it's a good idea to put on an accessory before bed. New research published in the Journal of Applied Psychology has shown that blue-light glasses can improve your sleep. Read on to learn more, and to avoid the bad habits, here is what you do that would terrify sleep doctors.
The researchers collected data from 63 managers and found that "wearing blue light filter glasses is an effective way to improve physiological (sleep), attitude (work engagement) and behavioral outcomes (task fulfillment, organizational civic behavior and counterproductive work behavior)."
You may have heard of people who wear blue light glasses while looking at the computer all day, but their ability to help you rest is a new development. "Wearing blue-light filtering glasses creates a form of physiological darkness, improving both the quantity and quality of sleep," study co-author Cristiano L. Guarana, assistant professor of management and entrepreneurship at Indiana University's Kelley School of Business, said in a statement.
The truth is, blue light is an inevitable factor in modern life. As an article by Harvard Health explains, people previously lived in a state where we were only lit by the sun and developed a biological clock - or a circadian rhythm - in response. The length of this rhythm varies for each of us, but is usually around the 24-hour mark (longer for night owls, shorter for early risers). Daylight keeps us aligned with this rhythm, while artificial light can disturb it. And artificial light with shorter blue wavelengths that increase alertness and suppress the production of the sleep hormone melatonin is particularly bad at night. The Harvard researchers even found that blue light suppressed melatonin for twice as long as green light.
Blue light is particularly emitted by personal electronic devices such as laptops, tablets and smartphones. Since the time we spend on these devices has increased by up to two hours a day over the course of 2020, anyone who has trouble sleeping should try reducing their exposure to blue light - and some new specs could be just the thing.
Read on for more tips on how to turn a blind eye and ignore these 25 sleep myths that keep you up at night.
Invest in a weighted blanket.
High angle view of a beautiful young woman sleeping in her bed at home during the night
According to a recent study, using a weighted blanket at night can increase the likelihood of a 50 percent reduction in insomnia by 26 times compared to those who don't use one. You are also 20 times more likely to completely cure your insomnia by using a weighted blanket. Once in the market, experts recommend buying one that is at least 10 percent of your body weight.
Avoid this night cap.
elderly man holding a wineglass of red wine
According to the Sleep Foundation, "Alcohol, by virtue of its calming properties, can aid in the onset of sleep and allow you to fall asleep faster. However, people who drink before bed often experience disturbances later in the sleep cycle because liver enzymes metabolize alcohol." And for more advice like this, experts say 50 tips for getting a better night's sleep tonight.
Write down a nightly to-do list.
Woman working at home and signing business papers. The focus is on the hand. Close up view. Copy space.
If you have thousands of thoughts on your mind at night, you might want to keep a diary for your bedside table. A 2018 study by the National Sleep Foundation found that people who spent five minutes writing a to-do list for the next day fell asleep significantly faster than people who wrote on other topics. And for advice on the perfect amount of closed eyes, know that this is exactly the amount of sleep you need, Study says
Bathe at night.
A young Asian woman relaxing in a bathtub surrounded by candle
You may think a morning shower gives you the jolt you need, but experts say that pausing your daily cleansing until the evening can help you fall asleep much faster. Instead, they suggest a 10-minute warm shower before bed. Sign up for our daily newsletter to receive further expert advice straight to your inbox.
Repaint your bedroom.
old woman painting the molding in her home
According to experts, painting your room too light or too dark a color can affect your ability to sleep soundly. If you want your bedroom to be more calming, “explore neutral colors, light aqua tones, and golds,” famous interior designer Shani Moran previously told Best Life. And for another way that color can affect you, see Painting Your Bedroom. This color could improve your sex life.
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