Enhance your sleep environment

Stop watching your screen tonight and sleep better

phone-dark

Checking Before

You check the time, which inevitably accompanies light, light will awake you further. Next thing you do is calculating the time until the alarm, a train of thoughts might depart and you are fully awake!

 

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Checking After

You keep your eyes closed and touch your phone. You hear a relaxing aural stimulus that reassures you that an alarm is set and you have plenty of time to continue your sleep.

 

 

Sleep Experts about checking the time in the middle of the night

Waking up in the middle of the night is completely normal, however, experts agree upon the fact that checking the time in the middle of the night is bad for your sleep. As, for example the world leading sleep expert Dr. Nerina Ramlakhan:

Dr Nerina Ramlakhan, a renown doctor who wrote multiple books about how to improve your sleep, about waking up in the middle of the night: Many of my patients and clients feel they shouldn’t be waking up during the night and this belief itself creates anxiety which stops them sleeping. In fact it often leads to at least two sleep-disrupting behaviours: checking the time throughout the night and measuring your sleep. If you are a sensitive sleeper checking the time and measuring your sleep with so-called ‘smart’ devices will actually perpetuate the cycle of insomnia. It is completely normal to wake during the night. In fact, an adult can wake 8-10 times per night (although not always coming into full consciousness). When you wake up, try to stay as relaxed as possible, focus on breathing deeply into the belly and allow yourself to rest.”1

Dr. Michael Braus, better known as the Sleep Doctor, refers the ‘n-call response’ and explains that “this is just like a position who is waiting for that phone call all night long, they are waking up all night because  they know that they got an early morning and want to make sure that they don’t miss t heir alarm… … and  If you wake up in the middle of the night, don’t go for the alarm clock to look and see what time it is. Make sure that you can’t see the alarm clock!2

Furthermore, as “careful studies have shown that even our small electronic devices emit sufficient light to miscue the brain and promote wakefulness.”3, it might be clear that the consequences are even bigger if one checks the time on a mobile device.

1 Dr. Nerina Ramlakhan ‘s ‘8 unhelpful sleep myths that are keeping you awake

2 Dr. Michael Braus in the movie ‘Waking Up Just to Check the Time?’

3 Dr. Helene Emsellen,  Medical Director from The Center for Sleep & Wake Disorders, about ‘Electronics in the bedroom

 

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