Health Update: Health Update: How to fall asleep – Science-backed tips for better rest – What Experts Say– What Experts Say.
How to reduce blue light on your phone and computer at night
Reducing blue light from your phone and computer at night may help improve sleep quality. Here’s how to do it on iPhones, Androids and computers.
Problem Solved
Most adults wish they could catch more ZZZs for better health, sharper focus or simply to wake up feeling rested. Despite that desire, sufficient sleep remains elusive for millions. About one in three adults in the United States reports not getting enough sleep at night, and an estimated 50 to 70 million Americans live with chronic sleep disorders.
This widespread lack of sleep can quietly affect everything from mood and productivity to long-term health, while getting enough rest can help with everything from memory and immune function to heart health and emotional well-being. “Sleep is one of the best things you can do for your body and mind,” says Dr. Raj Dasgupta, a pulmonary and sleep specialist at Huntington Memorial Hospital in California.
Here’s why it matters so much – plus how to fall asleep faster and stay asleep longer.
Why is sleep crucial for your body?
Sleep is far from a passive state – it’s an active and essential process during which the body performs critical maintenance and restoration. It matters so much that “instead of treating sleep as the last thing you cram in at day’s end,” suggests Dr. Wendy Troxel, a senior behavioral sleep scientist at the RAND Corporation, “make it the first priority that sets you up for success the next day.”
She explains that while you sleep, your brain consolidates memories, processes new information and clears out waste products that accumulate during waking hours. At the same time, your body repairs tissues, balances hormones, regulates metabolism and strengthens immune defenses. These processes help explain why poor sleep is linked to a higher risk of conditions such as heart disease, obesity, diabetes, depression and weakened immunity.
Sleep also plays a major role in emotional regulation and cognitive performance as insufficient sleep can impair attention, decision-making and reaction time while also increasing irritability and sensitivity to stress. One reason for this, Dasgupta explains, is that when we sleep, the brain regulates neurotransmitters and stress hormones that influence mood and resilience. “Without adequate rest, emotional responses can become exaggerated, and the ability to cope with everyday challenges may decline,” he says.
How to fall asleep
Getting enough sleep and avoiding such issues starts with falling asleep as quickly and effortlessly as possible. The best way to ensure this happens “is to maintain a consistent sleep-wake schedule seven days a week to anchor your circadian rhythm,” says Troxel. Circadian rhythm is your body’s internal clock, which regulates when you feel alert and when you feel sleepy.
A consistent and calming wind-down routine that signals to your brain that it’s time to rest can further support this process. “Activities such as reading, stretching, taking a warm bath or listening to something relaxing before bed can help lower heart rate and reduce mental stimulation, making it easier to transition into sleep,” says Dasgupta.
Limiting exposure to screens in the hour before bed is also important. “Not only does the blue light emitted from screens suppress melatonin and stimulate alertness,” says Troxel, “but the content consumed from such devices is often very emotionally activating and addictive, making it hard to put the phone down.”
Breathing exercises and relaxation techniques can also help calm the nervous system. “Try the 4-7-8 breathing technique,” recommends Dasgupta, which involves inhaling for four seconds, holding for seven and exhaling for eight. “This is great for calming your mind,” he says.
How to stay asleep
Staying asleep through the night is another matter and often depends on both lifestyle choices and the sleep environment. “Avoid caffeine, heavy meals and too many liquids too close to bedtime,” advises Dasgupta, as these can not only delay sleep onset but trigger nighttime awakenings by causing digestive discomfort or increasing the urge to urinate, thereby disrupting sleep cycles.
Managing stress levels is equally important, since elevated stress hormones can lead to frequent waking and difficulty returning to sleep. “Techniques such as journaling, mindfulness meditation or setting aside time earlier in the evening to process worries may help quiet the mind before bedtime,” Dasgupta explains.
Creating an optimal sleep environment also supports uninterrupted rest. “Make your sleep environment a sleep sanctuary by using blackout curtains, white noise machines (to mask environmental sounds that might otherwise cause awakenings) and ensuring your mattress and pillows provide proper support,” advises Troxel. Maintaining a comfortable room temperature is also important to prevent nighttime sweating or sleep disruptions.
Daytime habits matter as well. Dasgupta notes that regular physical activity improves sleep quality by promoting deeper sleep stages, while limiting late-day naps helps prevent impediments to nighttime rest.
“And if you experience sleep problems that persist most nights a week for three months or longer,” says Troxel, “speak to a health professional to determine whether anxiety, insomnia, sleep apnea or other medical issues might be disrupting your sleep.”