Filed under: Rest
Time spent with smartphones, tablets, and computers can impact your ability to get healthy sleep. The primary culprit is exposure to blue light that’s emitted from all electronic devices. Using them at night can disrupt your natural circadian rhythm and suppress the secretion of melatonin, a powerful sleep hormone. When your eyes are exposed to artificial light, you might feel more awake when you should be getting ready to wind down. Try these tips to minimize the impact of blue light:
- Set a “2-hour” rule. Turn off handheld devices and televisions at least 2 hours before bedtime. And dim the lights at home. Try to avoid lying in bed and scrolling social media and email before bedtime too. If you happen to read something stress-inducing or upsetting, your day might end on a negative note. Try reading a book, journaling, or reflecting on something you feel grateful for instead.
- Block the blue. If you can’t avoid electronic devices before bed, some tools can help offset blue-light exposure. Many mobile devices come equipped with blue-light reducing functions already installed. You also can purchase blue-light blocking glasses with amber lenses. Or download software that adjusts the light on your screen, depending on the time of day and your location.
- Use light wisely. Not all light exposure is bad. Head outside into real sunlight, especially when it’s early, so you can sleep better at night. Leverage blue-light exposure appropriately during the day, if possible. It can boost your energy and readiness, increase alertness, and enhance cognitive function and mood.
Screens and devices are unavoidable. Still, they’re often an important part of daily life. Understanding their effects on sleep can help you choose how and when to make best use of technology. To learn more about blue-light exposure, visit the Defense Centers of Excellence (DCoE) web page.
Sleep is essential for optimal performance. Especially Warfighters, though, it can be hard to come by. Lack of adequate sleep, called “sleep debt,” can result in reduced mental and physical performance (see HPRC's "The impact of sleep loss on total fitness"). Use HPRC’s “Sleep & Warfighters” infographic to learn how sleep impacts your health and performance, as well as tips to get your best rest. For more in-depth information on optimizing sleep, visit our Sleep Optimization page.
Total Force Fitness requires optimal performance, and optimal performance requires optimal sleep. One way to get your best sleep may lie in some of the subtle sounds you hear every day. You may have heard of “white” noise, a type of random, constant sound that can filter or mask surrounding noises. Studies have now found that another kind of sound—“pink” noise—can help your sleep be even more restful than actual silence. Unlike white noise, the volume of pink noise is essentially the same regardless of its frequency. (For serious audio buffs, here’s an explanation from Georgia State University’s “HyperPhysics” department.) When you think of pink noise, think of rain falling or the rhythm of a heartbeat. This kind of noise regulates and synchronizes with your brainwaves, which enhances the percentage of time you’re in a restful, stable sleep. Pink noise might be another strategy to add to your arsenal for getting better sleep. You can get recordings of pink noise from a variety of sources online—some even free—for your smartphone or other mp3 player or cd/dvd player. A little searching should turn up something you like. And read more about the importance of sleep and how it affects your performance.
According to a recent report about post-exercise recovery and regeneration for athletes, men over 19 and women over 18 needs 8-10 hours of sleep a night (plus a 30-minute afternoon nap, as needed) for optimal athletic performance.
Continuing good sleep habits established earlier in adolescence such as regular meals, early morning light exposure, and a nightly sleep routine remain important. However, it’s also important to monitor the effects of stress and changes in sleep due to training/military operations.
Even if you’re not an athlete, the recommendations above still apply, except that your total sleep needs are seven to nine hours a night to keep you at your best.
Some additional tips for sleep:
- Regular exercise during the day can help you sleep better at night.
- If you have a question about whether to exercise more or sleep, choose sleep!
- During the night, if you wake up and after 20 minutes haven’t gone back to sleep, get out of bed, do something relaxing, and then get back in bed. You’ll probably fall right asleep.
Also, for a better understanding of your current sleep habits, afterdeployment.org has an online “sleep assessment” that you can take. For more information on how to optimize your sleep, visit the HPRC’s Sleep Optimization section.