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iPads, Factory Whistles, and Nightcaps
“Artificial light in modern societies thus tricks us into believing night is still day, and does so using a physiological lie.”
Electric light has made a tremendous change in people’s perception of night and day. Even the softest artificial light can trick the brain into thinking that it is day, thus delaying the release of melatonin which informs the brain that it is nighttime. Hence, your internal clock is rewound for at least a couple of hours every evening.
With the development of modern technology, many of us bring our phones, iPads, and laptops into the bedroom. This LED light interferes with our sleep and causes a delay in the release of melatonin.
In order to acquire a good night’s sleep, many people are tricked into believing that alcohol helps them achieve quality sleep. Alcohol is a sedative, and sedation is not to be confused with sleep. Although it helps people move out of wakefulness, it “does not induce natural sleep.” To make things even worse, alcohol breaks sleep. This fragmented sleep can be quite dangerous in the long run because it suppresses REM sleep.
Things that can help people achieve quality sleep include a suitable room temperature—around 65 degrees Fahrenheit (18.3°C) because a cooler room improves sleep. Also, having a warm bath before going to bed can cause a significant improvement in a person’s quality of sleep. Finally, the constant use of alarm clocks may have an immensely negative effect on the cardiovascular system in humans, so strive to reduce your reliance on alarm clocks.
Actions to take
Make your bedroom a sleep-friendly place.