Light air pollution: It’s a factor! The physique is especially attuned to mild when it isn’t anticipating it (like, you realize, at 2 a.m.). Studies present that even small quantities of nighttime brightness may cause wake-ups. Give a hoot? Don’t pollute.
Pick legit blackout curtains.
Some are extra “grayout.” Search for really opaque backings, and check ’em in-store by holding the curtain to your face and taking a look at an inside mild; you need to see solely darkness.
Mute the hallway night-light.
Draft-stoppers meant to hold air from creeping beneath doorways also can shut out mild. Make your personal by filling one leg of an previous pair of tights with rice and tying the top.
Use the correct bulb.
Blue mild can seem white, so chances are you’ll not even know if it is spilling out of your bedside lamp. Which it very properly may be, since at present’s energy-saving CFLs and LEDs include up to 35 % blue mild—as a lot as broad daylight! Swap in bulbs that skip the blue, reminiscent of HealthE Good Night LED Sleep-Enhancing Lightbulb ($16, amazon.com), so you are not jarred wider awake in case you do rise up within the night time.
SOURCES: Michael Breus, Ph.D., medical psychologist and writer of The Sleep Doctor’s Diet Plan; Michelle Drerup, Psy.D., behavioral sleep drugs specialist, Cleveland Clinic Sleep Disorders Center; Cathy Goldstein, M.D., neurologist, Sleep Disorders Center on the University of Michigan in Ann Arbor; Conor Heneghan, director of analysis algorithms, Fitbit; Jeanne Kenney, R.N., holistic nurse, Montefiore Health System, New York; Neil Kline, D.O., sleep drugs specialist and spokesperson, American Sleep Association; Elika Kormeili, M.F.T., licensed sleep therapist, Los Angeles; Marc Leavey, M.D., primary-care doctor and sleep specialist at Mercy Medical Center, Baltimore; Jeffrey Levy, D.V.M., House Call Vet, NYC; Clare Rathjens, D.V.M., Tranquility Veterinary Services, Washington D.C.; Robert S. Rosenberg, D.O., sleep drugs doctor and writer of The Doctor’s Guide to Sleep Solutions for Stress & Anxiety; David O. Volpi, M.D., otolaryngology surgeon and director of EOS Sleep Center, NYC
This article initially appeared within the December 2017 concern of Women’s Health. For extra nice recommendation, decide up a replica of the difficulty on newsstands now!