From Screens to Dreams - How to Master Sleep in the Digital Era

Do you ever find it hard to unwind and get to sleep at the end of the day? I mean, there are just so many digital temptations, right? The latest Netflix series, online shopping, social media scrolling, and even those last few work messages that just won't quit.

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You've probably heard that using screens before bedtime isn't ideal. But have you ever wondered how it really impacts us and how you can enhance your evening routine?

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Well, I did a deep dive into the latest sleep research and had a good think about my own experiences, and here's what I discovered:

Sleep is super important for our physical and mental well-being, but it's also incredibly personal. What helps one person wind down and sleep might not work for another. Evolution made us all unique sleepers, so there's no one-size-fits-all solution (2).?

Let's talk about those unique sleep differences.?

• Some folks require more sleep, while others thrive on less as evidenced by the latest poll

• Light and noise can be sleep disruptors for some, but others can slumber through a rock concert. Though blue light appears to be one of the most powerful offenders, tricking our brains into believing its daytime and thus delaying and affecting sleep (3).
• And waking up in the middle of the night? It's normal, but what you do during those moments can significantly impact your sleep quality (hint: avoiding screens is a smart move).? The truth is, your sleep pattern won't be identical every night, and that's absolutely fine. However, it's a good idea to aim for a consistent bedtime (5).
• To assess the quality of your sleep or identify any potential issues, Harvard professor Daniel Lieberman recommends beginning with these four questions (2): Am I usually content with the quality of my sleep? Can I stay alert throughout the day without experiencing daytime drowsiness? Do I typically spend less than thirty minutes awake during the night? Do I consistently achieve between six and eight hours of sleep each night?

Understanding these subtle variations in sleep patterns can help you figure out what habits work best for you. That way, you can get the quality rest you deserve (1).

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As I've continued down the journey to improve my sleep quality for more productivity in my day-to-day life, here are some valuable tips I've incorporated that may be helpful for you:

(1) Establish an Evening Routine:

While we often hear about the significance of a good morning routine, an evening routine is equally essential.?

Whether it's unwinding with a captivating book, a soothing podcast, journal, gentle stretches, and/or meditation, finding what helps calm your mind can be a game-changer in preparing for a restful night's sleep.

Additionally, determining your optimal bedtime and striving to maintain a consistent schedule aligned with your circadian rhythm, also known as your biological clock, can be beneficial.?

To identify this, researchers recommend asking yourself, "If I were on vacation on a deserted island for a month, at what time would I naturally feel like going to sleep and waking up?" (6)

(2) Pay Attention to Your Daily Choices:

If you're experiencing heightened alertness before bedtime, take a moment to review your day.

Did you consume caffeine, alcohol, or sugary substances within the last 6-8 hours before bedtime (8)? Did you engage in intense physical activity too close to bedtime, roughly within the last 4 hours before sleep?

These factors can elevate your body temperature and resting heart rate, so consider their timing and how they might impact your sleep (10).

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(3) Try a Technology Timeout:

I've found that it's helpful to mute notifications and keep screens out of my immediate reach in the hour or so before bedtime approaches.?This straightforward practice encourages me to take a moment before reaching for it, and instead, I choose to enjoy a good read or relaxing screen-free activity until I naturally drift off to sleep.?

When morning arrives, I still use my phone's alarm, but make a conscious effort to delay checking notifications until after engaging in some self-care and stepping outside.?

As Andrew Huberman shares frequently, “View Morning Light!” (7).

To wrap it up, as you navigate the digital age's temptations, remember that understanding your unique sleep needs and practicing mindful habits can lead to better sleep and more productivity in your daily life.

This newsletter edition is just scratching the surface on sleep and mindfulness.

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If you read this newsletter, feel free to comment with your thoughts, share with others, or reach out directly anytime! - Christine Kuhns (https://www.dhirubhai.net/in/christinekuhns/)

Sources:

(1) https://www.twopct.com/p/6-sleep-myths

(2) https://www.twopct.com/p/9-sleep-tips-that-actually-work

(3) https://kidshealth.org/en/teens/blue-light.html

(4) https://www.sleepfoundation.org/bedroom-environment/technology-in-the-bedroom

(5) https://www.masterclass.com/articles/matthew-walker-on-improving-sleep-quality

(6) https://www.forbes.com/sites/melodywilding/2023/01/31/how-to-turn-your-brain-off-at-night-according-to-a-sleep-psychologist

(7) https://www.hubermanlab.com/newsletter/using-light-for-health

(8) https://www.hubermanlab.com/newsletter/toolkit-for-sleep

(9) https://www.optimax.co.uk/blog/using-screens-dark-bad-eyes/

(10) https://ouraring.com/blog/how-caffeine-impacts-sleep