Enabling Night Shift mode on iPhone or iPad allows the device to change display colors from cooler blues to warmer floors, and reduce harmful effects of blue light in the sleep cycle. To enable this setting:
- Open the Settings app, then scroll down and tap View and Brightness, then press Night Shift.
- From this page you can switch to Scheduled, select the time you have I like Night Shift to start and end, and determine the color temperature of the screen. The warmer the color, the less blue light you will be exposed to.
Blue Light Filtering Glasses
You can take avoiding your blue light one step further by purchasing special blue light filter glasses. You can buy either a reading or non-prescription pair at Amazon for less than $ 25, and use them for any use of electronics, including TV viewing, up to two hours before bedtime. When I learned about how blue light affects wakefulness, I started using my blue light goggles only after lunch. This way, I can take advantage of the waking effects of blue light in the morning when I need help to stay awake and still save my eyes from the strain of wearing the glasses in the afternoon.
In a further effort to maintain alertness during the day, I bought a sun lamp from TaoTronics for $ 32.99.
Coffee and Water
When my SleepScore Max asked for caffeine, I had to guess how much coffee I & # 39; d had. The Lifesum app lets me instantly add caffeinated drinks into my food log. Cutting back to two cups a day eliminated my problem of falling asleep quickly! The app also logs water consumption, and I realized that I had drunk a minimal amount of water during the working day and compensated at night, which of course led to a few trips to the bathroom when I should have slept. 19659012] Comfort
Eight Sleeping Smart Mattress (Starting at $ 995)
While buying a smart bed from 8 Sleep is a significant investment, not only monitors your sleep, but is also built for comfort. iPhone Life's CEO David has a home and loves it. Built-in sensors monitor the quality of sleep, and each morning, the eight app gives you a report on how to sleep, including a proprietary sleep score, joining the various steps of sleep, and suggestions on how to improve sleep. Like me, David found the results to be surprisingly useful, as it did not always meet the subjective experience of a night's sleep. The king's mattress also works for two people, so you and your partner can each get their own report. Finally, the mattress HomeKit is compatible, so if you have a smart home, you can program it to lock the door when you get to bed or make the coffee when you wake up.
The National Sleep Foundation recommends a night temperature between 60 and 67 degrees to help your body sleep and stay there. Sleep Score Max offers a built-in thermometer so you can tell whether or not you have turned this mark on. There are also many digital alarm clocks with thermometer function, so you can know your bedroom and adjust it as needed.
Stress and Anxiety
Another important cause of insomnia is stress and anxiety, and if this is the source of insomnia, I can sympathize. When I wake up in the middle of the night, it's often with a sense of fear and a crushing heart, and that's when I turn to apps to help me settle down and relax, even though I can't go again. sleep. Your range of insomnia apps will be based on your own preferences; Often, helping a person to sleep will stimulate someone else! The author of an essay I read recommended listening to a boring audiobook to get off and sleep, her choice is The Earth Moved: On the remarkable achievements of the earthworms. For that proposal I gave an offended snow; I found that book absolutely fascinating! Let's go over some of the programs to help you relax.
Sleep Genius ($ 4.99)
I used this app pretty much last year and found the soothing music effective to sleep faster and spend less time awake in the middle of the night. This is an app I still turn to for mid-of-the-night episodes that are not accompanied by anxiety. If I have anxiety, Sleep Genius is not enough to help me settle down.
Audible ($ 14.95 / month)
Audible has been a standby for me when I struggle at night. I've collected many soothing favorites over the years and it's great to have access to them anytime I need them. I find natural history books and farming very calming, my current favorite is Barbara Kingsolver's Animal, Vegetable, Miracle .
This app uses guided photos and attention to help you sleep. I have to say that it didn't work for me, but has an overall 4.5 rating in the App Store, and many seem to benefit from it.
Apple Podcasts (Free)
did it work?
I hope some of these suggestions will help you sleep better. For me, the search continues. I have eliminated my problem of falling asleep quickly, but not the insomnia in the middle of the night. Besides, my Sleep Score Max tells me I'm out of bed or awake for many periods that I don't remember, which leads me to believe that I might be a sleepwalker. One big clue I have to this problem is the week when I was prescribed a steroid to cope with my asthma. Side effects included zero anxiety and the best week of sleep I've had this year, which leads me to believe that my anxiety and insomnia may be related to inflammation. Part two of my work to get better rest will result in an anti-inflammatory diet, which I start today! Check back the next issue for progress and tips, since of course I'm going to use programs and equipment to do my research.