Simple method to make falling asleep easier: Irish scientist gave the secret
According to Ennis, one of the main reasons we have trouble falling asleep is looking at our phones at night.
"We humans are evolutionarily developed to be active during the day. Our eyes send signals to our brains based on the light outside. Blue light in particular reduces melatonin production. This hormone is one of the most important factors that makes us feel sleepy," said Darragh Ennis.
Stating that the blue light filter found on many phones today is not as effective as thought, Ennis said:
“Many studies show that these filters are not functional enough. Because not only blue light but also other wavelengths of light such as yellow are perceived by our brain as daylight and prevent us from getting the most out of our sleep.”
The expert suggested, "If you really want to improve your sleep quality, the most effective thing you can do is to stay away from screens completely. If you want to read something before going to bed, you can use books."
The UK National Health Service (NHS) offers the following recommendations to improve sleep quality:
- Sleeping and waking up at the same time every day keeps your biological clock balanced.
- Turn off screens at least an hour before bed. Meditation, reading a book, or listening to calming music can help you sleep better.
- To reduce anxiety and stress, write your thoughts in a journal or talk to someone you trust.
- A quiet, dark, and cool environment generally helps you sleep better.
- If you can't sleep, get up and engage in a quiet activity instead of tossing and turning.
- Avoid heavy meals, caffeine, alcohol and nicotine before bed. Regular exercise helps with sleep, but avoid intense exercise right before bed.
A good sleep not only makes you feel more refreshed, it also has positive effects on your overall health.
ntv
