![]() In that scenario, your nighttime screen use won’t interfere with your sleep as much as it would if you were working inside with the curtains closed all day. ![]() If you’re outside all day, for example, and come home, get under the covers, turn off the lights, and read a book on your tablet, there’s still going to be a huge difference in the amount of light you’re exposed to. Research shows that the brain needs a big contrast in light-during the day versus the night-to keep your body clock on track, Dr. If you’re around a lot of light-whether that’s through actual daylight or artificial light from a screen or lamp-your brain thinks it’s daytime and suppresses melatonin, keeping you alert and awake. When there’s little light, your brain knows it’s nighttime and releases melatonin, making you feel drowsy. “Melatonin is a time-keeping hormone that tells your body when it’s time to be sleepy and it naturally responds to the amount of light in the environment,” Dr. Melatonin-a hormone that regulates sleep-ramps up in your body in the evenings, stays at high levels during the night, and winds down in the morning and throughout the day. To get into why this matters, you have to first understand how your sleep-wake cycle, or internal body clock, works. Wu’s first tip is to make sure you’re exposed to a lot of light during the day. Get as much light as possible during the day.ĭr. You just have to make a few tweaks to your daytime routine first. (Phew!) According to Jade Wu, PhD, a board-certified behavioral sleep medicine specialist and author of the new book Hello Sleep, there’s a world in which you can enjoy your screens at night without totally derailing your sleep schedule.
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