Good Lifestyle

Sleep has the ability to radicallyChange your well-being. Good sleep can help you live a healthy life in the mind and in the body, whilebad sleep can add stress and seriously affect your health. But it's not all a game of chance, luckily. There are things you can do to promote better sleep and some things you may not realize allows you to sleep worse. In fact, it is very likely that you get out of a bad sleep by engaging in the worst thing you can do before going to bed:Looking at a screen before going to sleep.

"There is no substitute for sleep. Replace the electronics and ventilate in the evening before going to bed forThe best night of sleep possible, "Nathaniel WatsonProfessor of Neurology with the University of Washington Medicine Sleep Center and former President of the American Academy of Sleep Medicine, told Webmd.

Unfortunately, this bad habit is a person almost everyone participates. A 2013 study published in theClinical Sleep Medicine Journal revealed that about 90% of AmericansAdmitted to use a kind of electronic device In an hour of want to go to sleep.

But justHow? 'Or' What can watch a screen just before going to bedAffect your sleep? According to research and sleep experts, there are many different answers regarding how screens can make you worse.

On the one hand, the duration of the night screen is keeping your spirit engaged when it had to expand to sleep.Harneet Walia, MD, a specialist in sleep disorders, told Cleveland's health clinic that even a "fast check" from your phone before going to bed.Stimulate your brain at a more active and awake stage, prolongs your awakening.

And then there is the problem of blue light. Most electronic devices - including phones, laptops, tablets and TVs - use blue light, which can be detrimental to many ways, especially when it comes to sleeping. In fact, many studies, including a 2018 study published inInternational chronobiology, found thatTake blue light within a few hours before sleeping In fact suppresses melatonin, which is a hormone that helps regulate sleep times.

Another 2018 study published in thePsychiatric clinics of the child and teens from North America Newspaper also found thatScreen Time Front of bed severely diminished.

Rem sleeping, which represents the quick sleep of the movements of the eyes, is one of the four phases of sleep, known to be the scene that produces your most alive dreams. According to the American Sleep Apnea Association, Rem Sleep plays "a role in theMental treatment of day experiences Just past and the organization of memory. "It means that the REM sleep can actually affect your memory.

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So, when should you turn exactly your screens before going to sleep? The National Sleep Foundation recommends that you takeAt least 30 minutes of free time without screen Just before trying to go to sleep - but sooner, you turn off the screen, the better. They recommend using reading as a substitution at the screen time within a few hours preceding the bed.

"Reading an old-fashioned printed book under Lamplight (as opposed to light overload lighting) is an excellent choice. And using an electronic ink reader (like the Kindle Paperwhite, as opposed to Kindle Fire ) Is also a good idea because it does not produce the same type of blue light as a smartphone or tablet, "they explain on their website. And for more ways to get the best rest possible,Never put this in your body before going to bed if you want to sleep, doctors say.