Quality Sleep in the Digital Age: Strategies for Restful Nights

1. Disconnect

Our devices, whether it be a smart phone, computer, or television, are extremely stimulating and are designed to elicit an emotional and hormonal response from our autonomic nervous system. This effects our ability to relax, wind down, fall asleep and ultimately stay asleep. Additionally, the blue light exposure from these various devices too close to bedtime can disrupt your circadian rhythm by decreasing the body’s release of melatonin, which is the hormone that makes us feel tired and drowsy. These devices also emit EMFs, which studies show may damage human sleep quality by increasing brain activity resulting in less deep sleep. The solution? Stop screen exposure at least an hour before bedtime, invest in a pair of blue light blocking glasses to wear in the evening, and always put all devices in airplane mode or turn off your Wi-Fi before bed.

2. Make the Room Cold

Your body is designed to cool off at night in preparation for sleep. Clinical studies have shown that room temperatures between 60-68 degrees initiates the body’s instinct to sleep as well as the production of melatonin.

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3. Make the Room Dark

Dark rooms not only help you fall asleep faster, but it stimulates the production of melatonin. The brain can detect the slightest amount of light which interferes with the production of melatonin and research has shown that the darker the room, the more likely you are to sleep through the night.

4. Journal

Often times we find it hard to sleep because our mind is racing with thoughts form the previous day and/or the day to come. Journaling helps to put things in perspective. Rather than leaving these thoughts to ruminate in the mind, writing down what’s keeping us up encourages a more rational thought process helping to alleviate anxiety.

5. Stop Eating Three Hours Before Bed

The body needs time to digest. Eating too late can mess with our circadian rhythm and our metabolism. Insulin resistance kicks up at night, so when we eat too late those extra calories get stored as fat. When our body hasn’t had ample time to digest before sleep, we are more prone to indigestion and acid reflux. Three hours allows the body ample time to do necessary housekeeping,

Vanessa Fitzgerald

better known as @VeesHoney, is a Certified Health Coach and Nutrition Response Testing Practitioner. She has a private practice based in Los Angeles where she helps people achieve optimal health through cellular healing. Vanessa specializes in hormone balancing, autoimmune issues, skin health, detox from meds, digestive health, IBS, PCOS, the thyroid, weight loss, anxiety, depression, and more. She offers personalized health, exercise, and lifestyle coaching both in person and over the phone. Along with diet and exercise changes, she tests people for immune challenges, food allergies, heavy metals and more in order to find the underlying causes of symptoms. A firm believer that drugs are never the solution, she became an expert in helping others achieve optimal cognitive function, balance their hormones, restore their gut health, and live a joyous life free of medication.