Your evening habits can affect your sleep
People often use their phones, tablets, or computers before bed. While that may seem like a good way to relax, too much screen time at night can make it harder to fall asleep and get the quality sleep your body needs. Electronic devices give off blue light, which can disrupt your body's natural sleep-wake cycle.
Normally, as it gets dark outside, your body produces melatonin, a hormone that signals it's time to sleep. Using screens before bed may actually reduce melatonin production, making it more difficult to fall asleep.
Screen time can also keep your brain in a more active cognitive state, making it harder to relax at the end of the day. "It has been shown that engaging content — scrolling social media, gaming, watching exciting shows, or reading work emails — can keep the brain alert, making it harder to wind down even if a blue light filter is used," says Kelly L. Coleman, MSN, APRN, AGCNS-BC, Neurology at ARC Far West Medical Tower and ARC South Specialty. "When screen time disrupts your normal sleep cycle, you may experience interrupted sleep, spend less time in REM sleep, and wake up feeling less rested."
Tips to improve your sleep
Healthy sleep habits can make a big difference. Try these simple tips to help improve sleep:
- Turn off phones, tablets, and computers at least 30 to 60 minutes before bedtime.
- Keep a consistent sleep routine, even on weekends.
- Make your bedroom cool, quiet, and dark.
- Avoid caffeine and heavy meals late in the evening.
- Choose a relaxing activity that can be performed in dim lighting such as listening to a calming bedtime story, deep breathing exercises, progressive muscle relaxation techniques, or gentle stretching.
Small changes to your nightly routine can help your body prepare for better rest.
When should you see a doctor?
If you continue to have trouble falling asleep, wake up frequently during the night, or experience insomnia despite improving your sleep habits, it may be time to see a doctor or advanced practice clinician (APC).
"A sleep medicine specialist can evaluate your symptoms and determine whether an underlying sleep disorder is affecting your sleep," says Kelly. "They can recommend personalized strategies and treatment options to help you get the rest you need."
About ARC Neurology Sleep Medicine
ARC Neurology Sleep Medicine specialists diagnose and treat an extensive range of sleep conditions including sleep apnea, hypersomnia, parasomnia, circadian disorders, and insomnia. They care for patients 18 and older and focus on delivering personalized care to restore and support your sleep.
Book an appointment today
Kelly is accepting new patients, who are neither pregnant or breastfeeding, ages 18 years and older at ARC Far West Medical Tower in Austin and ARC South Specialty in Austin.
To make an appointment, use ARC MyChart or call 512-272-4636 (512-ARC-INFO) and choose option "1".