TVs, iPads, and devices, cause sleep problems

Light at night disrupts our biological clocks, or circadian rhythm, and suppresses our melatonin production. Although all light at night can disrupt sleep cycles, blue light has a much more powerful suppressive effect on Melatonin and alerts our body through the production of adrenaline. Research shows that blue light and the disruption of the sleep cycle may contribute to cancer, diabetes, heart disease, obesity, insomnia and mental illness.

What are sources of blue light? 

Electronic devices such as televisions and computers emit blue light, but the worst culprits are iPads, iPhones, and other small electronic devices that we hold close to our faces.   Fluorescent and LED lights also produce more blue light than the older incandescent light.

How to reduce blue light exposure

  1. Use dim red lights for night lights in the bedroom. Cover blue lights with electrical tape.
  2. Stay away from bright screens of electronic devices for 2 to 3 hours before bed. Keep these devices away from the bedroom or turn them off when you go to sleep.
  3. Expose yourself to lots of bright light during the day and dim the lights at night.
  4. Turn down the brightness level on computer screens and electronic devices at night. Apple notes that blue light emissions can be reduced on the iPad by adjusting brightness and switching to white on black mode at night through the “settings” feature.
  5. Try Blue Light Filters. These filters are acrylic removable screens ordered to size that can be fitted over any electronic device. Special Blue Filter eyewear is also available. The blue part of the light spectrum is removed and all colours look normal except for deep blue appears black and light blue appears green. Inexpensive yellow tinted sunglasses will also block blue light but produce more colour variations.

Sources and Further Reading: 

Computer Screens & Insomnia, 
Light from electronic screens at night linked to sleep loss

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8 Bedtime Routines for Better Sleep

Follow our 8 bedtime routines in order for you to improve your sleep

1. Have a light snack before bed.

 Foods such as bananas, fortified cereals, milk, almonds, potatoes, and avocados contain potassium, calcium, magnesium, and tryptophan. These nutrients help you to relax and sleep.  Eat a banana with a small bowl of cereal or oatmeal, drink a glass of milk and eat a few almonds, or have some avocado slices on a whole wheat cracker before bed. Having a snack before bed prevents your blood sugar from dropping too low during the night which can cause night time awakening. Just make sure the snack is not too high in carbohydrates.

2. Take a warm bath. 

Your body temperature normally drops at night. Taking a warm bath for 20 to 30 minutes before bed raises the body temperature so that you naturally cool and feel sleepier afterwards. Including Epsom salts (magnesium sulfate) in the bath can be helpful as Magnesium is the body’s natural tranquillizer.

3. Do some light stretches to relax before bed. 

Benefits of stretching include stress relief, improved circulation, greater range of movement, and an increased sense of well being. Stretching can take the edge off of a busy day and get your body and mind ready for sleep. Chronic tight muscles can be the result of a lack of magnesium so be sure to include more green leafy vegetables, nuts and seeds, and fish into your diet.

4. Listen to relaxing sounds before bed. 

This is really a matter of personal choice. Nature sounds such as rain can be very relaxing to one person while another enjoys the sound of the wind. Many people find listening to white noise helpful. White noise includes many different frequencies of sound and is used to mask other sounds and distract the mind. Experiment and find what works best for you.

5. Write your problems out before sleep. 

Take time to write out to-do lists, grocery items, problems, anything that distracts your mind before going to bed. Plan your tomorrow before going to bed. Keep paper and pencil near your bed to take notes if awakened or to record dreams.  Don’t lay in bed swirling thoughts around in your head, write them down for tomorrow or give them to your dreams for resolution.

6. Do something relaxing the last hour before bed. 

No computers or video games. Keep the TV out of the bedroom and don’t watch over stimulating programs before bed. Don’t engage in intense conversations, or read non-fiction books before bed. Wind down for bed by reading a fiction book, listening to soothing music or an audio book, or watch a relaxing program.

7. Try relaxation exercises. 

If you need more help falling asleep try meditation, self-hypnosis, deep breathing, Guided imagery, or Progressive Relaxation. These techniques can be helpful, but again what works for one person may not work for another. Some people may find meditation and deep breathing stimulating rather than relaxing. An alternative to deep breathing is shallow breathing which is a more natural way to breath outlined in the Buteyko reduced breathing exercise.

8. Get up after 30 minutes if you are not asleep. 

Take this opportunity to read, write, do some light housework, have a light snack, or do some stretches. Go back to bed when you’re tired.

Sources and Further Reading: 

Relax Like A Pro: 5 Steps to Hacking Your Sleep

Health: Benefits of Stretching

Magnesium Helps You Sleep


The Best Breath Exercise to Prevent Insomnia

What is White Noise?


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Exercise and Sleep

Does exercise help sleep? When is the best time to exercise for better sleep?

Surprisingly the answer is yes and no. In one research study, women 55 years and older who complained of poor sleep quality were asked to engage in vigorous aerobic exercise for a minimum of 30 minutes per day 4 times per week.  After 16 weeks the women reported better quality of sleep, improved mood, and more energy. Researchers concluded that exercise improves overall health thus improving sleep.


When you exercise is as important as how. Exercising within 3 hours of bedtime has been shown to disrupt sleep, but vigorous exercise done late in the afternoon or early evening is the most beneficial in improving sleep. Our bodies naturally have a higher temperature during the day and lower temperature at night signalling the body to go to sleep.

Exercising aerobically for a minimum of 20 minutes raises the body temp a few degrees for 4 to 5 hours. Researchers theorize that it’s the drop in body temperature after several hours after exercise that signals the body to sleep.  Exercising 6 hours before bed seems to be an optimal time to improve sleep.


A recent Swiss research study found that the subject’s attitude towards their health and exercise is what determines the quality of sleep. Over 800 college students were asked to grade their exercise and fitness levels, and sleep quality. Interestingly, a substantial percentage of students who actually exercised the most rated their fitness levels low, and their sleep quality poor.

Researchers found that if the students believed they weren’t doing enough exercise they graded their sleep as poor. It was the student’s attitudes towards their fitness and exercise levels that determined their sleep quality.

There is no conclusive evidence that exercise improves sleep, but exercise does improve overall health, stress reduction, and depressive symptoms which do impact sleep quality. Research suggests that participating in vigorous exercise, later in the day, to a level that you believe to be challenging, is ideal for improving sleep.

Sources and Further Reading:

Does Exercise Help You Sleep Better?

How to Fall Asleep

Study: More exercise could make for better sleep, 

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Sleep Hygiene: 4 Ways To Improve Your Sleep Environment

1. Sleep in the dark. 

Our bodies respond to darkness by producing the hormone melatonin that is responsible for several biological functions including deep sleep. Even small amounts for light from electronic devices such as phones, clocks, and cell phones can disrupt melatonin production. Make your room as dark as possible by using blackout drapes and turning off electrical devices or covering lights with electrical tape. Use a sleep mask when away from home. 

2. Keep the bedroom cool. 

Most people turn the thermometer down when going to bed to conserve energy, but lower temperatures help you fall asleep and stay asleep. Researchers have found that keeping the bedroom temp between 60 to 68 degrees Fahrenheit is optimal for sleep. 

3. Keep it quiet. 

Reduce noise where possible – shut doors, close windows, keep pets out of the bedroom. If you have a snoring partner sew a pocket in the back of a nightshirt and stick in a tennis ball in it to prevent the sleeper from turning on their back. After a couple of weeks, the snorer may be conditioned to not roll on their back and can stop wearing the tennis ball shirt. Wear earplugs if you have to, but tying a scarf around the head and ears to block noise is healthier. Earplugs get dirty and often are placed too far into the ear canal. This can lead to plugged wax and ear infections. Some people find white noise machines helpful in aiding relaxation and improving sleep by distracting the sleeper from unwanted sounds. 

4. The bedroom-pleasant, clean, and inviting. 

Healthy Sleep is one of the most important aspects of your life. Put more care into decorating your bedroom than any other room in the house. Keep your bedroom clear from clutter, exercise equipment, work-related items, sewing machines or anything that suggests work. It is not a dumping ground for “stuff”. Clean sheets, fresh air, and dust-free environment will enhance the sleep environment. Beware of dirty carpets! Carpets hold allergens, dust, and bacteria that can interfere with healthy sleeping.

Sources and further reading: 

Melatonin: New Research Shows Impressive Health Benefits, 
Why Sleeping in Darkness is Important to Your Health,
Prevention and Treatment of Sleep Disorders Through Regulation of Sleeping Habits
Ear Plugs,
Decorating Your Bedroom for a Good Night’s Sleep

 Photo credit: MAZZALIARMADI.IT / Foter / CC BY-SA

Sex and Sleep

Does sex improve sleep? 

Overall sex is relaxing for couples and releases endorphins which can help you feel better about yourself and slip into sleep. However, the impact of sex on sleep differs between the sexes. 


Men often fall asleep after sex. Contrary to popular belief that men roll over and go to sleep to avoid intimate cuddle or talk time after sex, the real reason is that their brains essentially “shut down” after orgasm.

Researchers monitored brain activity in men before and after sex and found a number of changes. After orgasm men’s pre-frontal cortex’, which is responsible for mental alertness, consciousness, and overall brain activity, decreases in activation.

In addition, the male brain is flooded with serotonin and oxytocin after sex, two hormones that are naturally sedative. After sex, the male enters a refractory period where it is physiologically impossible to have additional organisms and is uninterested in sex.

Essentially orgasm triggers male sexual satiation and for his brain to relax and go to sleep.

Women are different. Women do not go into a refractory state and can be aroused after sex. If the woman is not properly satiated during sex she can feel activated and may have to get up and take a bath, read, or do something else until she feels tired.

The key for sex to be useful as a sleep aid is to ensure that both partners are “properly satisfied” as a result of lovemaking.

Sources and Further Reading: 

New Study Claims Sex Can Help Sleep Deprived

Why Men Only Want to Roll Over and Sleep After Sex
Refractory Period

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Improve your Quality of Sleep with Hydration

Even mild dehydration can wreak havoc on your body. Some symptoms associated with mild dehydration are weakness, muscle cramps, headaches, irritability, fatigue, trouble concentrating, palpitations, anxiety, and insomnia. Increasing your daily water intake is one of the easiest and healthiest ways to improve your quality of sleep.  Follow the guidelines below to improve your sleep:

  • Drink adequate amounts of fluids. Dehydration can lead to a reduction in melatonin which affects your sleep. It is estimated that over 70% of North Americans are chronically dehydrated! Try drinking 8 to 10 glasses of water a day and see how your sleep improves. The Institute of Medicine determined that an adequate amount of non-dehydrating fluids per day for men is about 13 cups and for women about 9 cups.

  • Cut off your water consumption 3 hours before bed so you are not bothered by night time bathroom interruptions. 

  • Side effects from increasing water intake may be better moods, improved sleep, and weight loss! When you are chronically dehydrated your body holds onto excess water for emergency use. A steady adequate amount of water signals your body to let go of excess water as you are no longer in dehydration survival mode. You may go to the bathroom more frequently at first, but after a couple of days, your body adjusts. 

  • Stay away from dehydrators like caffeine, alcohol, sugar, and excess carbohydrates. Some medications can cause dehydration and addition fluid consumption may be needed. Health concerns such as Adrenal Fatigue also cause dehydration.

Sources and Further Reading: 

Think You’re Drinking Enough Water? 


You May Be Dehydrated Even If You Drink Lots of Water: Dehydration Risks & Solutions


How Can You Maximise Your Body’s Production of Melatonin? 

Photo credit: Medical News Today