It is important for people to wind down after a long day and many of us like to count sheep, watch TV or settle down with a good book before we go to sleep. But studies have shown that people who use their electronic device to read before bed time could actually be damaging their sleep patterns.
It is thought by researchers that reading from an electronic device can give you a worse nights sleep, breaking up your rest cycle and often making you wake up feeling tired, unmotivated and less focussed the next day. It has been suggested that sleep deficiency can lend itself to further problems later in life including obesity and diabetes.
One of the main findings from the study is a visible reduction in melatonin levels which are produced naturally and help you to sleep soundly mainly caused by focussing your eyes on the light from the screen. There are supplements and herbal aids you can take to increase melatonin if you are deficient but the studies warn against reading from a laptop or phone before you go to sleep as a natural way of preventing the problem. There are several other things that we can all do to guarantee a better nights rest:
Get Laid Beds Top Tips to Help You Sleep
Stick to a regular sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This can help regulate your body's internal clock and improve the quality of your sleep.
Create a relaxing bedtime routine: Develop a relaxing routine before bedtime to signal to your body that it's time to sleep. This could include reading a book, taking a warm bath, or practicing relaxation techniques.
Create a comfortable sleep environment: Make sure your bedroom is cool, dark, and quiet. Invest in comfortable bedding and a supportive mattress.
Limit exposure to screens before bed: The blue light emitted by electronic devices can interfere with the body's natural sleep cycle. Avoid using electronic devices for at least an hour before bedtime.
Avoid caffeine and alcohol: Both caffeine and alcohol can disrupt sleep. Limit your intake of these substances, especially in the evening. Read more about how caffiene effects your sleep
Exercise regularly: Regular exercise can help improve the quality of your sleep. Aim for at least 30 minutes of moderate exercise most days of the week.
Manage stress: Stress and anxiety can interfere with sleep. Practice stress-reducing techniques, such as meditation or deep breathing exercises.
Don't eat large meals before bed: Eating a large meal before bed can interfere with sleep. Try to finish eating at least 2-3 hours before bedtime.
Use your bedroom only for sleep: Train your brain to associate your bedroom with sleep by using it only for sleeping and sex.
Get exposure to natural light: Exposure to natural light during the day can help regulate your body's internal clock and improve the quality of your sleep. Try to spend some time outside during the day, or invest in a light therapy box if you live in an area with limited sunlight.
Also make sure your mattress is correct for your needs. A comfortable bed is essential for our bodies to relax and regenerate whilst we sleep. Our bodies need to be comfortable in order to do this and of all the items we accumulate in life, a mattress should never be compromised.
Your body will relax better if the environment is dark and warm with a flow of clean fresh air so where possible keep a window open and turn off all electrical products to stop the lights from distracting you while you nod off.
If you still struggle you may have a case of insomnia. Checkout our artilce best apps to help sleep if you need a little extra help getting the requried zzzs.
Having the right bed for you also makes a huge difference to your sleep quality. Our range of solid wooden bed frames gives you a great looking better and a better chance of getting comfortable so you can drift off to sleep.
