While You Were Sleeping

Issue 58 | July 8, 2024

If you have a kid, you're likely enforcing strict rules about turning off devices and sticking to a bedtime routine.

But what about you?

Are you stuck in a chronic loop of jumping from one social media platform to the next before bed?

It's time to ask yourself why your bedtime routine isn't device free… yet!

Today's email may finally convince you your bedtime routine needs to change if you want to sleep well and wake up feeling energized.

This week, we'll cover:

The impact of social media on your sleep
How to develop a reliable bedtime routine
Healthy alternatives to your late-night scrolling

Discover Creative Alternatives to Social Media Scrolling for Better Sleep

You might not think of social media as part of your bedtime routine, but the reality is that 90% of adults browse social media right before bed!

This seemingly harmless habit not only keeps your mind stimulated but also delays the production of melatonin.

Your bedtime routine is crucial for good sleep quality. When you swap scrolling for more relaxing activities, you can significantly improve your sleep.

Check out some of our favorite creative alternatives to replacing that social media scroll and keeping your bedtime routine intact!

Learn More

Sleep Quiz

What is the recommended amount of time for a power nap to avoid post-nap grogginess?

A. 5-10 minutes
B. 10-20 minutes
C. 35-45 minutes
D. 60-90 minutes

Scroll to the bottom for the answer!

Can Weighted Blankets Alleviate Anxiety?

If you find yourself struggling with nighttime anxiety, there's a comforting solution that might help: weighted blankets.

Weighted blankets are known for their ability to provide deep touch pressure, which can help alleviate anxiety, improve sleep quality, and create a sense of calm.

This year, we've reviewed the best-weighted blankets on the market to bring you our top picks. Discover which ones provide the ultimate comfort, help reduce anxiety, and improve your sleep quality!

Shop Weighted Blankets

Sleep Tip of the Week

If possible, keep phones and tablets out of the bedroom entirely. If you need to keep your phone in the room while you sleep, silence notifications by setting your phone to "do not disturb" during the night.

Smartphones May Affect Sleep—but Not Because of Blue Light

A new study suggests that the amount of blue light emitted by smartphone screens is relatively tiny, and claims about their impact on sleep might be overblown.

What's far more likely to keep you up at night is the content you're consuming. Engaging with stimulating or distressing content can keep your mind active and delay sleep.

Check out the full article by Wired to learn more about how content, not just blue light, affects your sleep.

Learn More

Quiz Answer

The correct answer is B. 10-20 minutes.

Power naps of 10-20 minutes are ideal because they allow you to rest without entering the deeper stages of sleep, which can lead to grogginess upon waking.

Danny Noyed | Senior Editor

Once upon a time, I was glued to my phone until 2 AM. Now, I'm a bedtime routine convert, and my sleep has never been better!

Sleep Foundation, A Sleep Doctor Company
1414 NE 42nd St 400 Seattle, WA 98105

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Sleep Doctor (collectively Sleep Foundation, SleepFoundation.org, SleepApnea.org, and SleepDoctor.com) is not affiliated with the National Sleep Foundation, an independent 501(c)(3) nonprofit based in Washington, D.C.

Sleep Doctor and its brands provide comprehensive health information to help people cultivate better sleep. Sleep Doctor does not provide medical advice, diagnosis, or treatment options.

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