办事指南

5 tips for beating insomnia

点击量:   时间:2019-02-28 12:19:03

Joel Addams/Aurora By Caroline Williams   Tablets, phones and laptops generate lots of short wavelength blue light, which interferes with production of our sleep hormone, melatonin. This is normally produced in the mid to late evening, but using screens for 2 hours before bed reduces melatonin concentrations by 22 per cent. Screen time before bed can also mean it takes longer to fall asleep and seems to cut down REM sleep. That could be because messing with melatonin delays the whole sleep cycle, leaving less time to get through all the stages before morning. But if your big vice is bedtime TV, relax. While the light from the box is bright, we normally watch from far enough away to mitigate much of the problem. Dim, red light before bed is best. So chuck screens out of the bedroom, or just limit usage to less than 2 hours – any less doesn’t seem to significantly reduce melatonin production. Or try using an app that strips out the sleep-robbing light. Screen time first thing in the morning, however, might help shake off grogginess by stimulating cortisol, which peaks 20 to 30 minutes after waking. Struggling to sleep through the night? Melatonin pills probably aren’t the answer. Their half-life in the body is just 30 minutes to 2 hours, which might explain why studies into whether melatonin supplements can improve sleep in general produced mixed results. Instead, for more time in the land of nod, make yours a sour cherry juice. It’s rich in melatonin,