Vibrant Habit #16

Do you remember in the 70s and 80s when our three television networks would sign off at midnight? You’d hear the National Anthem followed by a shrieking sound followed by a screen of static fuzz? I do, because that obnoxious shrill would interrupt my dreams, which always seemed to involve Don Johnson and his beautifully coiffed hair, stylish linen jacket, clingy T-shirt, and Ray-Bans. Back then I could fall asleep to Johnny Carson while lying on the shag rug and then get right back to my dreams in bed after my midnight alarm went off.

Today there are no less than one million cable channels that play the same things over and over (I especially like the infomercials) as well as all of the other 24/7 streaming options you could possibly want all rolled up into one remote control. I also have 2 other mystery remotes by my television that I peek under just to see how clean my mantel would be if I dusted it. My point… most of us are watching or binging shows late into the night and then wondering why we can’t get to sleep or stay asleep. And consequently, we get up in the morning feeling like The Walking Dead.

Here’s the thing, cutting out some screen time at night is likely the number one thing you can do to improve your sleep quality immediately. The blue light that is emitted from televisions, iPads, computers, smartphones, etc. can lead to major sleep problems. Blue light fools the brain into thinking it's daytime, disrupting our natural circadian rhythms and confusing our internal clock. When that happens, the body stops releasing the sleep hormone called melatonin. Melatonin is nature's way of helping us wind down and prepare for bed. Furthermore, chronic interruption of the circadian system plays a role in the development of type 2 diabetes, cardiovascular disease, cancer, sleep disorders, and cognitive dysfunctions (I’m sure there’s a riveting Netflix documentary on that).

So here is a vibrant, chronic-disease-fighting habit for you to try. Thirty minutes before you typically go to bed, turn off all electronics and grab a good book, or a boring book for an even better outcome. Head to bed with said book, prop up your pillow, and cuddle under your blankets as the soft yellow light from your bedside table washes over you (no LED bulbs or e-books please). And… read. Reading before bed has many benefits such as decreasing stress levels, increasing melatonin production, and relieving you of the thoughts that keep you awake. While your mind is quite literally lost in the words, your body gets the chance to rest and relax. And when your body is more relaxed, it becomes easier for you to wind down and drift off. Try to slowly extend your reading time to an hour before bed and the benefits will be even more dreamy.

Breaking Bad habits are hard but once you slowly start to establish habits that support your health and well-being, the old habits will start to fall like a House of Cards. And now, much like my 80s network channels, I must sign off… BEEEEEEEEEEEEEEEEEEEEEP!

If you missed my previous blog on better sleep please click HERE to read it :)