Sleep is a vital component of fitness.
Sleep gives the body time to recover after training, allowing time for the muscles to repair themselves. During sleep, the body also produces more growth hormone than during the day, a hormone that diminishes with age. According to the American Academy of Sleep Medicine (Journal of Clinical Sleep Medicine 2016; 12(6)L:785-786), an adult needs at least seven hours of sleep every night.
To encourage quality sleep, limit your exposure to technology prior to retiring to bed. The screens of cell phones, tablets, computers, and televisions emit blue light that hampers melatonin, the hormone responsible for controlling your sleep cycle. Without enough melatonin, you experience insomnia during the evening and tiredness during the day. In addition, the blue light emitted from screens mimics daylight, and plays havoc with your Circadian rhythm, the internal body clock that tunes your body to healthy sleep patterns. The solution, try to avoid electronic screens at least one hour prior to bedtime.
Cell phones and tablets pose an additional problem at bedtime by stimulating the brain. Scrolling through Facebook or Instagram, or answering text and emails engages the brain, the last thing you need before falling asleep. Even after logging off, your mind continues to be logged on, mulling through the myriad of posts and messages you have perused. Again, move the cellphone and the tablet away from the bed.
Seeing something that may trigger a strong emotional response can postpone falling asleep and delay REM (rapid eye movement) sleep. Even if you cannot avoid blue light emitting screens, avoid social media before bedtime. Create a relaxed and pleasant environment prior to retiring.
Two tips to limiting screen time prior to bed:
1. Establish a bedtime routine that encourages relaxation. Avoid activities that encourage anxiety
or extreme emotions.
2. Put your cell phone and your tablet in another room. Use an alarm clock or a clock radio to
wake up in the morning. Even a smart home device like Google Assistant or Alexa can be used
to replace the bedside cell phone; set the smart home device outside the bedroom, but within
While technology may keep us connected and more efficient during the day, avoiding it during the evening hours is essential in establishing good sleep patterns. Use technology wisely.
by Hugh Mitchell