Turn off wifi and put down your phone to sleep better

The Centers for Disease Control and Prevention (CDC) estimates that more than a third of American adults do not get enough sleep. They average about seven hours a night. Surveys show that only about 60% of respondents are trying to improve their sleep habits.

This situation is also quite common in Vietnam.

Perhaps the reason so many people feel tired is because they stay up too late watching movies, watching YouTube or scrolling Facebook in bed. Scientists have confirmed that technology is changing the shape of our sleep.

So how do you get quality sleep? It turns out that technology can also create the ideal sleeping conditions for you to rest better... Here are a few suggestions for you.

Use yellow light

One of the biggest culprits of sleep deprivation is the blue light emitted from your phone, computer, tablet, or even TV screens. This blue light tricks your brain into thinking it's still daytime, which affects your circadian rhythm.

So use a blue light filter like Night Shift or f.lux at night to reduce the amount of blue light. If you have smart bulbs in your home, you can switch them from white to warmer tones.

White noise

When you’re ready to go to sleep, try using your smart speaker as a white noise device. Google Home and Alexa speakers are capable of playing all sorts of nature, city, or other relaxing sounds and helping you drift off to sleep at set intervals.

Keep the phone out of the bedroom.

Many of us keep our phones by our bedside to wake us up in the morning, checking all the notifications we missed. Try using your smart speaker as an alarm clock and change up your morning routine.

TBetter yet, wake up to a light instead of a loud alarm. By keeping your phone out of the bedroom, you won't be able to scroll through Facebook or wake up to check notifications in the middle of the night.

Smart speakers now have more intelligent alarm capabilities. You can wake up to a song or playlist of your favorite songs or the weather and news alerts you often hear.

Sleep Tracking

You may be getting enough sleep, but not all of it is quality sleep. Luckily, there's no shortage of ways to track your sleep.

You can use smart bands like the Fitbit Versa and Garmin Vivomove HR to track your sleep. Just wear it to bed and it will track you overnight to tell you how much deep sleep you get and how many times you wake up.

If you don't want to wear anything to bed, sensors like the iFit Sleep HR and Eight Sleep Tracker will help you figure out how you're sleeping. There are even smart mattresses that can track the quality of your sleep.

Temperature change

You may have trouble sleeping if it's too warm or too cold. With a smart thermostat, you can schedule it to start heating or cooling right before bed.

Wake up naturally

One of the quickest ways to ruin a great night's sleep is to be woken up by a loud, annoying noise. Instead, try switching to a regular alarm noise and pairing it with a smart light bulb next to your bed. When it's time to wake up, you can slowly dim the light as the alarm increases in volume.

Sleep properly

After a few late nights of work or study, many people often fall into a state of sleep debt. This is very harmful. However, if you sleep until noon the next day or on the weekend, it will not be beneficial.

The best way to combat this is to sleep an extra hour or two each night until you feel more rested. In other words, force yourself to go to bed an hour earlier each night for a week or wake up a little later.

Follow natural biological rhythms

Normally, the human body has a natural circadian rhythm. You may wake up within an hour or two after the sun rises and start to feel sleepy after the sun sets.

That said, artificial light from screens or lights in your home can affect this, which is why we shouldn’t watch TV before bed or play on our phones in bed.

Disrupting your natural circadian rhythm or accidentally changing it with your computer or phone can seriously impact the quality of your sleep. When you feel like your circadian rhythm needs a boost, consider taking a weekend to get to sleep at a regular time. Natural light will help get your circadian rhythm back on track.

Cut down on coffee

Typically, you need a cup of coffee to stay alert in the afternoon. However, the effects of caffeine vary from person to person. Not only can it keep you up late at night, it can also affect the quality of your sleep. It can even stay in your bloodstream for up to eight hours, so drinking a cup of coffee after lunch may do more harm than good.

A short nap of 10 to 20 minutes will have the same effect as drinking coffee.

Use an air purifier or humidifier

Do you wake up with a dry mouth, chapped lips, or a nosebleed? The humidity in your home may be too low. A humidifier will add moisture to the air, which not only makes the room feel cooler, but also helps relieve dry skin and protect your sinuses.

Similarly, if there is a high dust content in your home (especially if you have pets), you may find yourself snoring or sneezing frequently. Both of these will affect the quality of your sleep.

Comfortable bed sheets

If the temperature in your home is stable but you wake up drenched in sweat, it may be your sheets. Most synthetic sheets tend to trap heat, so you may want to replace them with cotton sheets or absorbent towels to keep you cool at night.

In addition, you also need to adjust the pillow to suit your needs. The pillow must be suitable for your resting needs and always clean.