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Up Your ZZZZs: 5 Ways To Instantly Sleep More & Sleep Better

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2. Stop binging Netflix pre-bed.


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It’s 2016. We’re GLUED to tech all day, errrrrrryday. And it’s made its way into the bedroom in waterfall fashion, with some people triple-fisting their phones, e-books, and laptops all at once.

And that’s a huge problem. Tech devices emit higher-than-normal concentrations of blue light, a short wavelength that negatively impacts the production of melatonin—a hormone responsible for regulating our sleep and wake cycles—moreso than any other band of light.

That gets our bodies out of whack, shifts our internal clock, and messes with our circadian rhythm; something that can cause a long list of health issues. Think jet lag, on a more micro scale.

According to neuroscientist Anne-Marie Chang:

“Recent studies have shown that short-wavelength [blue] light has a greater effect on phase shifting the circadian clock and on melatonin suppression. In 2014 my colleagues and I examined the effects of reading on a light-emitting device compared with reading a printed book. Participants who read on light-emitting devices took longer to fall asleep, had less REM sleep [the phase when we dream] and had higher alertness before bedtime [than those people who read printed books]. We also found that after an eight-hour sleep episode, those who read on the light-emitting device were sleepier and took longer to wake up.”

Your move: Try to cut back your pre-bed Netflix binging. Check out from social media for the day. And get in the habit of reading something — but do it the old-fashioned way. No e-books.

You’ll exhaust your brain, clear you head, and zen out before your head hits the pillow.

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Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto

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