To improve your sleep quality, it’s best to avoid staring at screens in the evening. The blue light emitted by your computer smartphone and television screens inhibits the natural production of melatonin – one of the primary sleep hormones.
This will drastically affect the quality of your sleep, in the same way that being exposed to sunlight in the evening would make you feel more awake. We recommend reducing screen exposure from one hour before going to bed, and switching all devices off completely at least 30 minutes before your bedtime.
If you can’t get away from using devices with screens before going to bed, make sure you use all the tools at your disposal to minimise their effect. We recommend using your phone’s built-in dark mode, which you can set to automatically kick in every evening at 9 pm for example. If your device does not have a dark mode, try installing a blue light blocking app such as f.lux. In addition, you may also want to experiment with blue light blocking glasses, such as those by Izipizi that look like regular glasses but block 40% of blue light (try them at the office, too!).
When considering the nature of the content we are exposed to on our devices, there may be more to it than just blue light affecting how we sleep. Are you watching something particularly stimulating or distressing? Being served brightly coloured pop up video ads? Playing a video game? Or perhaps getting hits of dopamine from social media interaction. All these activities, blue light aside, are likely to raise your cortisol stress hormone and make you even less likely to fall asleep.
So there you have it: screens can have a detrimental impact on your sleep for two reasons. First, the blue light they emit will block your brain from producing sleep hormones. Second, the actual content you are watching or interacting with could be stimulating a fight-or-flight reaction. Try cutting screens out for an hour before bed for the next week, and see how this affects your sleep and energy levels on the next day.
32% better sleep in 30 days with Unplug
When it comes to sleep, there are no quick fixes. Motion Nutrition’s natural sleep supporter Unplug isn’t designed to send you to sleep in the moment; it’s designed to change your relationship with sleep. By nourishing the mind with nutrients that are missing in the food we eat — day by day, for a month — Unplug gradually makes it easier to wind down and drift off.
After 30 days, Unplug users report:
– Stress and anxiety levels improve by 39%
– Sleep quality improves by 32%
– Time taken to fall asleep reduces by 52%
– Getting out of bed in the morning becomes easier by 36%
Unplug is not a sleeping pill that just knocks you out for hours on end. It’s a natural supplement that helps your body and mind relax by soothing the nervous system and promoting deep sleep. You should wake up feeling refreshed, not groggy like after taking a sleeping pill.