Even though many factors affect sleep in our contemporary lifestyles, the one thing that you can control is the quality of your sleep. But, of course, you can’t escape the fact that we live in the digital era. We all spend time watching TV, staring at our computer monitors and smartphone screens, and engaging with other devices late into the night. But did you know that digital devices emit visible and invisible light? There is a range of red, blue, and violet light, composed of short-wave lengths and long wavelengths. In particular, there is blue and violet light, which is a short wavelength that consists of much stronger energy.

The sun emits this same type of visible and invisible light in much higher concentrations. However, we do not find ourselves staring at the sun for prolonged periods. That would be insane and dangerous. Our eyes would degenerate at a faster rate, and the health of our eyes would decrease rapidly.

So, how can we protect ourselves and those we love from being overly exposed to the shorter wavelengths of energy emitted from the digital screen? Well, there are many ways. One thing we can do is monitor the amount of screen time we get. We can also block the short-wavelength energy from affecting our eyes. There are blue light screen protectors that do just that.

We can also buy a pair of glasses that block blue light from hitting our eyes. However, we do need this short blue short wavelength energy. It is part of our evolution as humans here on Earth. Furthermore, we need all spectrums of light to survive. So, monitoring our digital screen exposure late into the evening has been linked to improving our circadian rhythm, which lets us know when to wake and when it is time to sleep. In this regard, blocking all blue or violet light is not necessarily the answer to a better night’s sleep; however, limiting our exposure to this short wavelength energy light is vital.

For instance, you could establish a cut-off time of perhaps 3-4 hours of screen time before your bedtime to signal to your eyes that it is time to start getting ready for bed. Otherwise, your eyes signal to your brain that it is not nighttime yet; as such, your brain remains engaged and awake, making it nearly impossible for you to sleep.

As an ER nurse, I learned to sleep during the day after working long night shifts. I learned to block all sources of light that came through my window and into my room. I also learned to moderate the temperature in my room to simulate the natural drop in temperature in the human body. This phenomenon has been well observed in the human body when sleeping. 

Giving the gastrointestinal tract a rest before falling asleep also helped a lot. Of course, having a well-balanced diet filled with healthy fats and proteins to produce help hormones and repair the body during sleep is also necessary. Keep in mind that a good exercise routine keeps the body engaged and in motion, and it is also essential if you plan to have a good night’s rest.

Creating a routine is also worth mentioning. Fluctuating sleep times can confuse your brain. Otherwise, your body will be confused when there are fluctuating sleep times. There are many other tips on creating a relaxing atmosphere and inducing sleep. I have a list of over 25 items that I have personally tried and experienced successful sleep. I will share a few particularly effective tips:

1. Keep a consistent sleep schedule.
2. Get up at the same time every day, even on weekends or during vacations.
3. Set a bedtime that is early enough for you to get at least seven hours of sleep a day.
4. Don’t go to bed unless you are sleepy.
5. If you don’t fall asleep after 20 minutes, get out of bed.
6. Establish a relaxing bedtime routine.
7. Use your bed only for sleep and intimacy.
8. Make your bedroom quiet and relaxing.
9. Keep the room at a comfortable, cool temperature.
10. Limit exposure to bright light in the evenings.

Improve your sleep quality. Learn the dynamic of your sleep and optimize your rest.

Understand and transform your sleep habits with a clear and conscious perspective. Know that good quality sleep restores your body and keeps your mind sharp and healthy.