HealthHacks #4

Welcome to another edition of the HealthHacks. In this issue, we delve into the transformative realm of sleep hygiene, unraveling how simple tweaks in our daily routine can significantly enhance sleep quality. Amidst the digital era, the exposure to screens is inevitable, yet the implications on our sleep are often overlooked. Moreover, the age-old adage of 'early to bed, early to rise' finds its roots in scientific truth, with sunlight playing a crucial role in our sleep patterns. As we navigate through the pandemic, stress management and creating a conducive sleep environment have become paramount. Let’s explore various actionable insights provided by experts to promote a restful night’s sleep and, in turn, a healthier, more productive life.

• Blue-light glasses improve sleep and workday productivity, study finds

• More Sunlight Exposure May Improve Sleep

• Setting your biological clock, reducing stress while sheltering in place

• Improve Sleep: Tips to Improve Your Sleep When Times Are Tough

• How to Fall Asleep Fast and Sleep Better

BONUS: Can You Wear Blue Light Glasses With Contacts?

1. Blue-light glasses improve sleep and workday productivity, study finds:

   

   Credit: longevity.stanford.edu

   A study highlighted by ScienceDaily emphasizes the notable benefits of wearing blue-light glasses. The glasses, by filtering the blue light emitted from digital screens, create a form of physiological darkness. This is believed to significantly improve both the quantity and quality of sleep. The ripple effect of better sleep is also seen in enhanced work productivity the following day. As many find themselves glued to screens, especially amidst the digital era, blue-light glasses emerge as a feasible solution to mitigate the adverse effects on sleep and, by extension, on our workday productivity.

2. More Sunlight Exposure May Improve Sleep:

   

   Credit: scopeblog.stanford.edu

   A compelling piece from Stanford Center on Longevity unravels the positive impact of sunlight exposure on sleep. Sunlight, especially during morning hours, helps synchronize our circadian clock, thus aiding in better sleep quality. The article also points out that afternoon sunlight exposure strengthens the circadian rhythm, making the artificial light at night less disruptive. This natural solution holds promise in improving our sleep cycle, which is crucial for overall well-being.

3. Setting your biological clock, reducing stress while sheltering in place:

   

   Credit: scopeblog.stanford.edu

   The Stanford Medicine blog shares insightful tips on managing light exposure to set our biological clock right and reduce stress. Particularly as usual routines have been disrupted, following a disciplined light exposure schedule, like turning down lights post 10 p.m., can significantly enhance sleep quality. The blog also encourages the use of amber light over blue light during nighttime to foster a conducive sleep environment.

4. Improve Sleep: Tips to Improve Your Sleep When Times Are Tough:

   

   Credit;: Pixabay

   The CDC blog offers pragmatic tips to create a bedroom environment conducive for sleep. Covering windows with opaque materials, using an eye mask to block out disruptive lights, and employing soft ear plugs in a noisy environment are some of the suggestions provided. These simple yet effective measures can be instrumental in improving sleep quality during challenging times.

5. How to Fall Asleep Fast and Sleep Better:

   

   Credit: Syda Productions/Adobe

   HelpGuide provides an extensive list of tips for those struggling to fall asleep fast and aiming for better sleep. From aligning with the body’s natural sleep-wake cycle to controlling light exposure and exercising during the day, the article covers a gamut of actionable insights. It also introduces relaxation techniques like the 'military method' to help individuals fall asleep faster, thus catering to a common struggle many face when hitting the bed.

Embrace these expert tips to redefine your sleep hygiene and pave the way for rejuvenated mornings and productive days ahead.