Are you still tired? Do you wake up exhausted? Unfortunately, you are not alone.
The Centers for Disease Control and Prevention (CDC) estimates that more than a third of American adults don't get enough sleep - on average 7 hours a night on average. A survey of our readers on sleep told us that 60% of respondents were trying to better understand their sleep patterns.
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If you feel tired, it could be because you stayed up too late watching Netflix, or scrolling Instagram in bed until the early hours of the morning (guilty). Scientists already believe that technology is screwing up our sleep patterns.
So how can we fix our sleep? Technology may also create ideal sleeping conditions so that you can rest better. Here's how. Featured: Watch this: 7 Ways Smart Home Devices Can Help You Sleep Better 3:16
Dim lights at dusk
One of the main culprits for your lack of
sleep is the blue light emitted by the screens you constantly look at - your
phone, computer, tablet, or even television. This blue light makes your brain
think it's still daylight, which over time will inevitably affect your
circadian rhythm.
Scheduling blue light filters - like Night Shift or f.lux - to take effect at
local sunset time can help reduce the amount of blue light your eyes see after
sunset.
If you have smart bulbs in your home, so can you. After the sun goes down, try to reduce the time spent looking at the device's screens, but also lower the brightness of the projectors and switch them from deep white to warmer.
Playing audio games to give your eyes a rest
Whether it's watching YouTube videos or playing games, we often turn to our phones, tablets and TVs for late night entertainment. Try to rest your eyes.
Instead of using phone, use smart speaker to listen to an audiobook or podcast. You can even play video games with your Alexa or Google Home speakers, such as 'Choose your own adventure' stories, trivia, or even blackjack.
white noise
When you're done and are ready to doze off, try using your smart speaker as a white noise machine. Google Home and Alexa speakers are capable of playing all kinds of nature, city or relaxation sounds. Just say something like, "Play thunderstorm sounds."
You can even follow up with a standby command.
Say, "Alfia, stop it within 20 minutes (next)" or "OK, Google,
stop in 45 minutes."
Leave your phone outside the room
Many of us now rely on the phones at our bedside to wake us up in the morning, check all those notifications overnight, and so much more. If you supplement your evening entertainment with audiobooks or games from a smart speaker, you can go a step further as well.
Try using your smart speaker as an alarm clock and for your morning routine. Better yet, wake up instead of a noise alarm.
In this case, you can leave your phone completely out of the bedroom, which will prevent you from browsing Twitter until you doze off (an hour or two later after you have it) or wake up and go. view these late night notifications.
Smart speakers have come a long way and easily handle alarms. You can wake up to your favorite song or playlist or, if you want, wake up to the weather and news of your choice.
Wake up naturally
One of the fastest ways to ruin a good night's sleep is to wake yourself from a deep sleep with a loud, annoying alarm.
Instead, try switching to a silent alarm and pairing it with a smart bulb near your bed. When it's time to wake up, you can slowly turn off the light when the alarm sound increases.
Avoid sleeping to "catch up" on sleep
After a few nights spent late at night doing extra work or studying for that upcoming exam, it's easy to fall asleep. But the expression "behind sleep" is a misnomer.
Sleep debt, what Scientific American describes as “the difference between how much sleep you should bet on getting and how much you actually get,” exists. But sleeping until noon the next day or on weekends isn't going to help you catch up. In fact, it can make matters worse.
Sleeping for hours, when you wake up normally, can easily and quickly get you into a very obscure sleep regime that can be difficult to break.
The best way to eliminate your sleep debt is to get an hour or two more sleep a day until you feel like you've caught up. In other words, force yourself to go to bed an hour earlier each night for a week or get up a little later.
Sticking to your natural circadian rhythm
In addition, your body has a natural circadian rhythm that is loosely based on daylight hours. You probably wake up within an hour or two after sunrise and start falling asleep after bedtime.
That said, artificial light from screens (and even overheads) in your home can have an impact on this. This is why it is not advisable to watch TV right before bed (yeah, sure) or not to play on the phone in bed.
Fighting your natural circadian rhythm or inadvertently altering it with your computer or phone can seriously affect the quality of your sleep. It can also be frustrating to stay in bed at 2:00 am without feeling tired… at all.
If you feel like your circadian rhythm needs a fix, consider spending a long weekend in the woods. Detox technology and especially natural light will help you make the right decision.
Cut down on coffee
While you might need a boost to get you through the workday due to the afternoon economic slump, you might want to forgo another cup of coffee.
The effects of caffeine differ from person to person. This can not only keep you from sleeping late at night, but also affect the quality of sleep you get. It can stay in your blood for up to eight hours, so drinking a cup after lunch can do more harm than good.
Although it is not always possible, a 10 to 20 minute nap can have effects similar to a cup of coffee.
Do you wake up with a dry mouth, chapped lips, or nosebleeds?
The humidity in
your home may be too low. A humidifier will help add water vapor to the air,
which will not only make the room temperature cooler, but will also help with
dry skin and sinuses.
Likewise, if the amount of dust in your home is
high (especially if you have pets), you might be snoring when you don't
normally or have constant sneezing attacks. Both of these issues can be
problematic when trying to get a good night's sleep.
If you are seeing excessive dust build-up in corners (faster than expected), it may be time to consider using an air purifier.
Get the right sheets
If the temperature in your home is comfortable but you wake up sweating, the air conditioner probably isn't to blame. It could be your bed sheets.
Synthetic sheets tend to retain heat. Try sticking with a cotton-based sheet set or look for moisture-wicking sheets to keep you cool overnight.
While you're at it, upgrade your pillows as well. The right pillow can mean better rest, as long as you get the right pillow for your sleep.
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