Nighttime commute disrupting your sleep patterns

Evening Commute May Impair Nightly Rest Quality

In today's digital age, many of us struggle with sleep due to the impact of phone screens and artificial lighting. A recent article discusses 32 solutions for individuals facing sleep obstacles, with a focus on addressing the negative effects of technology and lighting on our sleep patterns.

Tech companies are making efforts to mitigate the impact of phone screens on sleep. One solution is to create a sleep-conducive environment, such as a dark, quiet, and cool room. The American Medical Association (AMA) has identified LED streetlights as a source of blue light, which can disrupt sleep. Reduced sleep time and quality are among the effects of LED streetlights on sleep.

To combat this, the AMA recommends reducing blue light exposure from LED street lamps by using lighting with correlated color temperatures (CCT) of 3,000 Kelvin or lower. Proper glare reduction and the lowest emission of blue light possible in LED streetlights are also suggested.

The article advises avoiding screens (phones, computers, TV) before bedtime to reduce blue light exposure. Keeping electronics out of the bedroom can also improve sleep quality. Engaging in relaxing activities before sleep, such as reading a book or taking a warm bath, is also suggested.

Exercise during the day is another way to improve sleep quality. The use of a sleep mask to block out light if a dark room is not possible is another solution. Using earplugs or a white noise machine to block out disruptive noises is also recommended.

The article also suggests maintaining a consistent sleep schedule and trying relaxation techniques, such as deep breathing or meditation, to help fall asleep. Avoiding caffeine, alcohol, and nicotine close to bedtime is also crucial for a good night's rest.

The AMA's recommendations for LED streetlights aim to reduce their impact on sleep cycles. The use of LED streetlights is cost and energy efficient, but it's important to consider the potential impact on sleep when designing and implementing these lighting solutions.

Clicking below may provide more information on managing sleep obstacles that individuals can control. By implementing these solutions, we can improve our sleep quality and wake up feeling refreshed and ready to take on the day.