Thursday, January 9, 2014

Can't sleep? Turn off your phone

My Paper, Thursday, January 09, 2014, Page A13, Lifestyle, Health
From http://epaper.mypaper.sg/emnd/fvxen/fvxp/fvxpress.php?param=2014-01-09
Source Website: http://mypaper.sg/lifestyle/cant-sleep-turn-your-phone-20140109
By Bloomberg, mypaper, Published on Jan 09, 2014


NIGHT OWL: Using a smartphone, tablet or laptop at bedtime may be staving off sleep, according to Harvard Medical School scientists.
PHOTO: NIGHT OWL: Using a smartphone, tablet or laptop at bedtime may be staving off sleep, according to Harvard Medical School scientists. 
PHOTO: THE STRAITS TIMES
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My Paper, Thursday, January 09, 2014, Page A13, Lifestyle, Health



MELBOURNE. HAVING trouble sleeping? Check for a glow, inches from the pillow.

Using a smartphone, tablet or laptop at bedtime may be staving off sleep, according to Harvard Medical School scientists, who have found that specific wavelengths of light can suppress the slumber-inducing hormone melatonin in the brain.

"We have shifted ourselves biologically so we can't fall asleep earlier," said Dr Charles Czeisler, a professor of sleep medicine at Harvard Medical School. "The amazing thing is that we are still trying to get up with the chickens."



Unable to sleep? Eleven ways you can trick yourself into dozing off.
PHOTO: Unable to sleep? Eleven ways you can trick yourself into dozing off.
Find your trigger. The key to this trick is to start the habit as you drift off during a period when you are sleeping well, then you can use it when you have difficulty.

Do something unusual, such as stroking your own cheek, as you nod off, says hypnotherapist Sharon Stiles (sharonstiles.co.uk). “Focus all your attention on what the movement feels like,” says Sharon. Over successive nights, your body will learn to associate it with sleep and repeating it should convince your body it’s sleepy.
By Kim Jones on Sep 26, 2013 00:37
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http://www.mirror.co.uk/lifestyle/health/unable-sleep-eleven-ways-you-2300449



The result is less sleep - and less time for the body to recover. Insufficient sleep has become so prevalent, it is now considered a public-health epidemic, according to the US Centers for Disease Control and Prevention.

"Sleep is in a battle for our time with work life, social life and family life," said Dr David Hillman, a sleep specialist at the Sir Charles Gairdner Hospital in Perth, Western Australia, and the chairman of the Sleep Health Foundation. "For a lot of us, it comes off a poor fourth in that battle."

Regular sleep disturbances are associated with ailments, including obesity, diabetes, heart disease and cancer, according to Dr Hillman.



Turn off your phone, tune back into life. Shower, eat, get ready before checking your email or texts in the morning.
PHOTO: Turn off your phone, tune back into life. Shower, eat, get ready before checking your email or texts in the morning.

For the rest of the year, I’m going to explore disconnecting more: choosing a phone-free day, going technology-free on weekend trips, limiting how many times a day I check my email.

Because I’m now turning my phone off before I go to sleep, it’s no longer second nature to scroll through Instagram or Facebook after clicking off my alarm. Instead, I’m actively avoiding checking my phone or my computer until after I’ve taken a shower, eaten breakfast, made my lunch, picked out my outfit, put on my makeup and packed my bag. News flash: nothing happens in that hour that is so important that it can’t be addressed later in the morning.
Posted by camorose on February 22, 2013 in Career, Life, Philosophy, © 2013 C’est Christine
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http://www.cestchristine.com/2013/02/turn-off-your-phone-tune-back-into-life/



Modern technology isn't helping.

The National Sleep Foundation in Arlington, Virginia, commissioned a survey of 1,500 randomly selected adults in the United States, Canada, Mexico, Germany, Britain and Japan to understand their bedroom environment and its effect on sleep for their inaugural 2013 International Bedroom Poll.

The results, published in September, showed that more than half of respondents in the US, Canada and Britain, as well as two thirds in Japan, used a computer, laptop or tablet in the hour before bed.



Turning off the phone and have enchanted interpretation of dreams, step by step ...
PHOTO: Turning off the phone and have enchanted interpretation of dreams, step by step ...
Posted by Eni, Published September 6, 2012 (in Polish)
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"It's a massive issue, particularly when you talk about technology," said sleep researcher Sarah Loughran at the University of Wollongong, south of Sydney.

"We're not just talking about mobile phones, but also iPads, TV sets and laptops. A lot of these things are in the bedroom."

According to Dr Czeisler, who is also head of sleep medicine at Boston's Brigham and Women's Hospital, while the noisy ping of a nocturnal e-mail or text message can interrupt sleep, staring at the gadget's screen late at night may be more detrimental.



Your Top Sleep Questions—Answered
PHOTO: Your Top Sleep Questions—Answered
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http://www.prevention.com/health/sleep-energy/answers-your-top-sleep-questions



The timing of exposure to the light-dark cycle is the most powerful means by which the circadian clock, the body's biological time keeper, is synchronised to the 24-hour day, Dr Czeisler's research found.

He estimates that, since the advent of electricity-powered light, people's internal sleep triggers have been pushed back six hours.

"It's our exposure to artificial light, particularly in the evening between the timing of sunset and when we normally go to bed, that's dramatically changed the timing of our endogenous (
internal origin) circadian rhythms," Dr Czeisler said in an interview.


The timing of exposure to the light-dark cycle is the most powerful means by which the circadian clock, the body's biological time keeper, is synchronised to the 24-hour day, Dr Czeisler's research found.
PHOTO: The timing of exposure to the light-dark cycle is the most powerful means by which the circadian clock, the body's biological time keeper, is synchronised to the 24-hour day, Dr Czeisler's research found.

Picture (Pure) is posted by elle-cannelle, Photography / People & Portraits / Classic Portraits, ©2011-2014 elle-cannelle
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Energy-saving light-emitting-diode lights, known as LED, are especially problematic. LED lights are used in flat-panel television sets, computer displays and smartphone screens, and they are replacing less-efficient incandescent light bulbs worldwide.

Setting a technology curfew and using yellow-based lighting in the evening that can be dimmed and switched off completely by 10.30pm will improve chances of a good night's sleep, Dr Czeisler said.
By Bloomberg, mypaper, Published on Jan 09, 2014



The Art Of Light (Version II)
PHOTO: The Art Of Light (Version II)
Setting a technology curfew and using yellow-based lighting in the evening that can be dimmed and switched off completely by 10.30pm will improve chances of a good night's sleep, Dr Czeisler said.
Posted by stefangrosjean, Photography / People & Portraits / Glamour Portraits, ©2012-2014 stefangrosjean
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Morning
PHOTO: Morning
Sleep is in a battle for our time with work life, social life and family life.
Posted by taviss, Photography / People & Portraits / Glamour Portraits, ©2008-2014 taviss
Model: Joanie, Photo: Me

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Walking Into Well-Being: The Power of The Gratitude Walk
PHOTO: Walking Into Well-Being: The Power of The Gratitude Walk

Some say that angels whisper to you when you walk. If you go on a walk today and focus on both what you are grateful for and what you strive for, you will make progress and, as you head towards your desired destination, you'll enjoy the journey all the more because you appreciate what you already have. Lessen trouble sleeping.
By Cheryl Rickman, Flourisher, Author of The Flourish Handbook & Ghostwrit
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