{"id":286414,"date":"2022-02-09T12:59:48","date_gmt":"2022-02-09T12:59:48","guid":{"rendered":"http:\/\/healthmedicinet.com\/i\/using-screens-before-bed-wont-affect-your-sleep-if-you-stick-to-less-than-an-hour-experts-say\/"},"modified":"2022-02-09T12:59:48","modified_gmt":"2022-02-09T12:59:48","slug":"using-screens-before-bed-wont-affect-your-sleep-if-you-stick-to-less-than-an-hour-experts-say","status":"publish","type":"post","link":"http:\/\/healthmedicinet.com\/i\/using-screens-before-bed-wont-affect-your-sleep-if-you-stick-to-less-than-an-hour-experts-say\/","title":{"rendered":"Using screens before bed WON&#8217;T affect your sleep&#8230; if you stick to less than an hour, experts say"},"content":{"rendered":"\n<p class=\"mol-para-with-font\">The NHS advises multiple ways that people can use to try and\u00a0improve their chances of a good night&#8217;s sleep.<\/p>\n<p class=\"mol-para-with-font\"><span class=\"mol-style-bold\">Sleep at regular times<\/span><\/p>\n<p class=\"mol-para-with-font\">Keep regular sleeping hours. This programmes the brain and internal body clock to get used to a set routine.<\/p>\n<p class=\"mol-para-with-font\">Most adults need between six and 9 hours of sleep every night. By working out what time you need to wake up, you can set a regular bedtime schedule.<\/p>\n<p class=\"mol-para-with-font\">It is also important to try and wake up at the same time every day. While it may seem like a good idea to try to catch up on sleep after a bad night, doing so on a regular basis can also disrupt your sleep routine.<\/p>\n<p class=\"mol-para-with-font\"><span class=\"mol-style-bold\">Make sure you wind down<\/span><\/p>\n<p class=\"mol-para-with-font\">Winding down is a critical stage in preparing for bed. There are lots of ways to relax such as:\u00a0<\/p>\n<p class=\"mol-para-with-font\">A warm bath<\/p>\n<ul class=\"mol-bullets-with-font\">\n<li>Writing a to-do list for the next day to put your mind at ease<\/li>\n<li>Relaxation exercises such as light yoga<\/li>\n<li>Relaxation audio featuring a carefully narrated script, gentle hypnotic music and sound effects to relax you<\/li>\n<li>Reading a book or listening to the radio or podcast\u00a0relaxes the mind by distracting it<\/li>\n<li class=\"class\">Avoid using smartphones, tablets or other electronic devices for an hour or so before you go to bed as the light from the screen on these devices may have a negative effect on sleep\u00a0<\/li>\n<\/ul>\n<p class=\"mol-para-with-font\"><span class=\"mol-style-bold\">Make your bedroom sleep-friendly<\/span><\/p>\n<p class=\"mol-para-with-font\">Experts claim there&#8217;s a strong association in people&#8217;s minds between sleep and the bedroom.<\/p>\n<p class=\"mol-para-with-font\">However, certain things weaken that association, such as TVs and other electronic gadgets, light, noise, and a bad mattress or bed.<\/p>\n<p class=\"mol-para-with-font\">Keep your bedroom just for sleep and sex (or masturbation). Unlike most vigorous physical activity, sex makes us sleepy. This has evolved in humans over thousands of years.<\/p>\n<p class=\"mol-para-with-font\">Your bedroom ideally needs to be dark, quiet, tidy and be kept at a temperature of between 18C and 24C.<\/p>\n<p class=\"mol-para-with-font\">Fit some thick curtains if you do not have any. If you&#8217;re disturbed by noise, consider investing in double glazing or, for a cheaper option, use earplugs.<\/p>\n<p class=\"mol-para-with-font\"><span class=\"mol-style-bold\">Keep a sleep diary\u00a0<\/span>\u00a0\u00a0<\/p>\n<p class=\"mol-para-with-font\">It can be a good idea to keep a sleep diary. It may uncover lifestyle habits or daily activities that contribute to your sleeplessness.<\/p>\n<p class=\"mol-para-with-font\">If you see your GP or a sleep expert they will probably ask you to keep a sleep diary to help them diagnose your sleep problems.<\/p>\n<p class=\"mol-para-with-font\">A sleep diary can also reveal underlying conditions that explain your insomnia, such as stress or medicine.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The NHS advises multiple ways that people can use to try and\u00a0improve their chances of a good night&#8217;s sleep. Sleep at regular times Keep regular sleeping hours. This programmes the brain and internal body clock to get used to a set routine. Most adults need between six and 9 hours of sleep every night. By <a class=\"read-more-link\" href=\"http:\/\/healthmedicinet.com\/i\/using-screens-before-bed-wont-affect-your-sleep-if-you-stick-to-less-than-an-hour-experts-say\/\">Read More<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[],"tags":[],"class_list":["post-286414","post","type-post","status-publish","format-standard","hentry"],"_links":{"self":[{"href":"http:\/\/healthmedicinet.com\/i\/wp-json\/wp\/v2\/posts\/286414","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/healthmedicinet.com\/i\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/healthmedicinet.com\/i\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/healthmedicinet.com\/i\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/healthmedicinet.com\/i\/wp-json\/wp\/v2\/comments?post=286414"}],"version-history":[{"count":0,"href":"http:\/\/healthmedicinet.com\/i\/wp-json\/wp\/v2\/posts\/286414\/revisions"}],"wp:attachment":[{"href":"http:\/\/healthmedicinet.com\/i\/wp-json\/wp\/v2\/media?parent=286414"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/healthmedicinet.com\/i\/wp-json\/wp\/v2\/categories?post=286414"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/healthmedicinet.com\/i\/wp-json\/wp\/v2\/tags?post=286414"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}