How to sleep better？ One amazing tip you can try right now.)

People have a vague idea that using their phone before bed or in bed affects their sleep, but that awareness usually isn't enough to seriously change their habit. Here, based on findings from a study by Harvard researchers, are six reasons why you need to stop using your phone and any other screens in the hour or two before bed. 1. It will take you longer to fall asleep Study participants who used an e-reader before bed, which emits blue light, took an average of 10 minutes longer to fall asleep versus those who were reading a normal print book. Try reading a real book at night instead of doing anything on your phone or watching TV or Netflix, and see how much sleepier you feel and how much more quickly you fall asleep. 2. It will mess with and delay your circadian clock rhythm Research data illustrate the paramount importance of a healthy, well-synced circadian rhythm. So many of your body functions hinge on this – your metabolism, your mood, your appetite for sweet or junky foods, and in turn your weight, your risk of developing diabetes, and possibly even cancer. Artificial light at night, especially the blue type from phones and screens, confuses your brain and messes up this internal body clock. 3. It will suppress your melatonin secretion when you need it most Melatonin plays a key role in maintaining a proper circadian rhythm and promoting deep, restorative sleep. It may also play a role in protecting the health of your brain as you age. Even low levels of light, such as a dim bedside lamp, can decrease the production of melatonin. The light emitted from phone screens, shining directly in your eyes, suppresses the production of this crucial hormone in the evening. If you must look at a screen, turn the brightness down as much as possible and use a blue light filter app or night shift settings on your phone that decrease blue light. 4. It will decrease your REM sleep REM sleep is a state of sleep that is critical for restoration of your body and mind. REM sleep solidifies memories and is tied to your creative and problem-solving skills. If you don't get enough of it, it can leave you feeling groggy and having difficulty concentrating the next day. 5. It will make you more alert when you want to wind down The research shows that by using your phone in bed, you'll feel more alert, less sleepy, and more likely to delay even trying to get to sleep. You'll be more awake, stay up later, and kick yourself for doing it the next morning when you wake up exhausted. 6. You will feel more tired and less alert when you wake up According to the Harvard study, reading a screen before sleeping will cause you to feel sleepier and groggier when you wake up in the morning. Those who read from a screen before bed reported taking hours longer to fully wake up the next day compared to those who read a printed book. To sum it up, looking at screens at night, especially shortly before bed, can make it harder for you to go to sleep. You'll be less likely to feel like going to bed, even though your body may desperately need the sleep. Your circadian clock will get messed up and can affect your health in a multitude of negative ways. You'll sleep less deeply and wake less refreshed. It may take hours for you to properly wake up the next day. Does this affect you? If so, you could try putting an alarm on your phone about an hour or two before your normal bedtime, and after that, you stop using all devices and read, listen to music, or any other activity that does not involve a screen. Do you have any other suggestions or tips? Please let us know below. Oh, and also leave a comment with the book you are currently reading. We need some good nighttime reading inspiration here too. A big thanks to Dr. Susan Bayali-Haas for the script for this video. Her original article on this and her website can be found in the description below.