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No Screen Time Before Bed

You might think watching a TV show or spending some time on the Internet will relax you before you sleep. But researchers have found the opposite to be true: The light from a tablet device, phone or TV stimulates brain activity, delaying the release of the sleep hormone melatonin.

“It is best to turn off all electronic devices at least an hour before going to sleep,” says Bradley K. Bittle, MD, FCCP, D-ABSM, pulmonologist and sleep medicine physician at Saint Francis Medical Center.

Bittle_BradleyAdditionally, you need to give your brain time to settle down. Checking emails or even watching videos on YouTube can make your body tense up, causing the release of the stress hormone cortisol.

“If it takes you longer to fall asleep, that will affect how much sleep you get and how productive you are during your day,” says Bittle.

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