Nowadays, most people own a computer – many jobs and schools require one to complete work and some people like to have it to play games. Whatever reason you need to use your computer, it is likely that you are using it regularly for hours on end at a time. You may not be aware of this but using your PC frequently can affect how well you rest.
This article will advise you on how to ensure quality sleep if you are a frequent PC user to improve your bedtime and feel more energized.
No Screen Time Before Bed
One of the things that you must ensure if you use a PC frequently is to ensure that you at least do not use it before bed. The blue light transmitted by the screen has a negative impact on your sleep.
This is because it stops the production of melatonin, which is the hormone associated with falling asleep. The brain releases this when it starts being dark to prepare you for bedtime.
You can also check our guide about the best pillow for staying cool.
Using a screen tricks your brain into thinking that there is bright light outside and therefore melatonin will not be released. For this reason, if you want to increase the quality of your sleep, make an effort to turn off your screen a couple of hours before you go to bed.
Protect Your Vision
Constantly exposing yourself to a screen can result in vision difficulties and headaches. As mentioned previously, one of the things that affect your melatonin levels is the blue light that technological devices emit, resulting in poor sleep quality.
The mavens over at Block Blue Light recommend investing in accessories to protect your vision and prevent blue light from penetrating your eyes. All of these can contribute to poor sleep if you do not take adequate care of your sight.
Take Regular Breaks
Using your PC constantly is not healthy for your overall health, including how well you rest. If you have to use your PC, make sure that you take breaks throughout the day. Ensuring that you regularly do something else will give your brain the rest it needs.
Ideally, you should try to take a 5-minute break after doing work for 25 minutes, which is also known as the Pomodoro technique used to use the brain as much as possible. One of the best things you can do for yourself during these breaks is to give your mind a complete break from technology – instead of scrolling on your phone, go outside or do something physical.
Take a look at our best smartphone for visually impaired people guide.
Take Part in Physical Activity
As briefly mentioned previously, physical activity can help your brain recharge. Studies have shown how beneficial physical activity is to the body and how it improves sleep quality. If you cannot implement a few breaks during the day, then try to take up a form of physical activity between your PC use and bedtime.
This is a great way to tire out your body physically, enough for you to want to go to bed as soon as possible. You will then feel more tired and want to fall asleep quickly and will be more likely to experience a good night.
Create a Nighttime Routine
Having a nighttime routine is vital for your overall well-being and good-quality sleep. This is particularly important if you are a regular PC user so that you have a break between your PC use and your bedtime where you are solely focusing on something other than a screen.
You should do something that is relaxing for you – some people choose to have a self-pampering evening, where they take a warm bath and light a few candles. You can also listen to some relaxing music or cooking. Whatever you choose to do, make sure that you do not use the screen within the last couple of hours before you go to bed.
Do Not Have the PC in Your Resting Area
This can be a bit difficult, especially if you live in shared accommodation and your bedroom is the only place you have to work, study, or even play on your PC. You should not have your device in the same place where you sleep as it may affect how you rest.
Your brain needs to associate your bedroom with a relaxing place, so it can be difficult to transition from work/play mode on the PC to go to bed. If you must have it in your sleeping area, try to make it so that it is facing away from your bed – have a specific corner, a designated space for this only.
Looking after your sleep is vital for your well-being and overall health. Considering using a PC can affect how well you sleep, you must ensure that you take the appropriate measures to ensure quality sleep.
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