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July 15, 2024
Six tips to read more books
Tired of getting eye strain from staring at screens all day? Re-discover your love of reading with this practical guide to reading more books.
Learn moreEveryone loves their phones, tablets, and laptops, but using them before bed can affect your sleep. Sleep supports growth and development in children and teenagers, but we all need good sleep at any age. When you don’t get enough, it can affect your immune system, making you more likely to get sick. Lack of sleep can also put you at risk for heart disease and make it harder to focus and think.1 To maintain good sleep hygiene, and get the Zs you need, avoid your phone before bed.
Light affects your circadian rhythm, your body’s internal clock that rules your sleep-wake cycle.2 When you’re exposed to light, it tells your body that it’s time to be awake.3 This is why screen hygiene is so important—your devices emit light, telling your body that it’s time to be and stay awake.
Did you know that there are different types of light? Blue light, which comes from electronic devices like cell phones, computers, and TVs, has the biggest impact on your sleep cycle. Blue light makes it harder to fall and stay asleep.4 It’s important to note that white light also has blue light in it. Fortunately, yellow and orange light have a minimal effect on your circadian rhythm. It’s better to use a dim orange or yellow light in the evening if you want to protect your sleep.4
Aside from the light your phone emits, using your phone before bed can have other consequences. It can be tempting to settle into bed and scroll through your news feeds. However, scrolling through your phone can engage and stimulate your brain. Seeing something upsetting on social media or in your work email can cause stress and anxiety, making it harder to rest. Even anticipating your phone pinging or getting a phone call can stress you out and make it harder to sleep.5
Now that you understand the importance of getting a good night’s sleep and how light can impact it, follow these tips to help you fall and stay asleep:
Here are more ways to improve your sleep hygiene:
Our devices are a huge part of our everyday lives, but it’s important to know when to put them away to get a good night’s sleep. By following these steps towards better sleep hygiene, you’ll be on your way to more restful nights in no time. Up next, explore how much screen time is too much for kids.
https://www.nhlbi.nih.gov/health/sleep/why-sleep-important.
https://my.clevelandclinic.org/health/diseases/12115-circadian-rhythm-disorders.
https://www.cdc.gov/niosh/emres/longhourstraining/light.html.
https://www.cdc.gov/niosh/emres/longhourstraining/color.html.
https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod6/07.html.
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