It may come as a surprise that even small factors in your sleep environment can affect the quality of your nighttime sleep. Maintaining proper sleep hygiene is essential for daytime function. These physical factors in your bedroom can be easily adjusted, such as the darkness at night, light exposure in the morning, temperatures, noise, and electronics.
Adjust Light:
Light and darkness are powerful cues for alerting your body in the morning and preparing for a restful sleep. The Harvard Medical School released a study in 2010 revealing that artificial light exposure after dark signals the brain to wake up and suppresses the release of melatonin, the hormone that promotes sleepiness. The University of Chicago found in 2000 that morning light exposure results in a robust release of cortisol, the hormone that promotes alertness, and an instantaneous inhibition of melatonin secretion.
Noise and Temperature:
Bedroom noise can be a huge distraction when preparing for sleep.
Electronics:
Scientists have discovered that electronic devices can disturb sleep by sending alerting signals to the brain when used at night.
Taking a few small measures to promote more restful sleep can have a long-term impact on your daytime wakefulness.
References and Information Sources used for the Article:
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http://sleepfoundation.org/ask-the-expert/sleep-hygiene
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Chellappa SL, Steiner R, Blattner P, Oelhafen P, Gotz T, Cajochen C. Non-Visual Effects of Light on Melatonin, Alertness and Cognitive Performance: Can Blue-Enriched Light Keep Us Alert? PLoS One. 2011;6(1):e16429.
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Becker, P. M. (2005). Pharmacologic and nonpharmacologic treatments of insomnia. Neurologic clinics, 23(4), 1149-1163.
Keefe, M. R. (1988). The impact of infant rooming‐in on maternal sleep at night. Journal of Obstetric, Gynecologic, & Neonatal Nursing, 17(2), 122-126.
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