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Tom's Guide
20 hours ago
- Health
- Tom's Guide
What is blue light and can it really ruin your sleep? We asked the experts
I'll be the first to admit, I spend more time than I'd like scrolling in the evening. I do my best to follow a relaxing screen-free nighttime routine, but some nights the screentime gets one over me. Luckily, I sleep on one of this year's top-rated mattresses and get plenty of fresh air and movement during the day, so this evening light exposure doesn't completely ruin my sleep. However, I'm curious about the impact blue light has on my overall sleep quality. Online advice around blue light is conflicting. Some sources say it's sure to ruin your sleep, while others say it's not so bad. So, I've dug into studies and reached out to Dr. Michael Gradisar, head of sleep science at Sleep Cycle, and insomnia and sleep therapist Dr. Anna Joyce to set the record straight. Here's what these two experts want you to know about blue light and sleep... Blue light is part of the visible light spectrum and accounts for about one-third of all light we see as humans. This type of light influences alertness, hormone production and sleep cycles. Blue light comes naturally from the sun, the biggest source of blue light we consume, but it can also come from artificial sources like smartphone screens, televisions and fluorescent and LED lights. Bright light, i.e blue light, interferes with the circadian rhythm by suppressing production of the sleep-inducing hormone melatonin. When the brain identifies light, it sends signals to the body telling it to be alert rather than sleepy. So, in theory, blue light exposure in the evening should delay sleep onset. On the flip side, it helps us feel alert come morning. Hence, exposing yourself to natural daylight first thing is a key tip for fighting morning grogginess and getting up and at 'em, which in turn helps us sleep better at night. The common assumption is blue light is bad news for sleep — and with right reason. A 2022 systematic review by Swiss researchers of studies investigating the influence of blue light exposure on sleep, performance and wellbeing concluded blue light could have negative effects such as a decrease in sleep quality and sleep duration. However, recent research by The Conversation suggests blue light isn't as bad for sleep as we've previously been led to believe. Sleep experts from Sweden, Australia and Israel found blue light exposure only delayed sleep by 2.7 minutes — hardly substantial. Experts, including Dr. Gradisar and Dr. Joyce, now agree that although light from screens does delay melatonin release, it only makes a minimal difference. Light from screens just isn't bright enough to significantly affect sleep patterns. "For blue light to meaningfully shift a person's sleep timing, the light source needs to be at least ten times brighter than what's emitted from phones, tablets, or other devices," says Dr. Gradisar. Rather, it is our cultural inability to shut down screens at bedtime, as we're sucked into unceasing social media feeds, that impacts our sleep, particularly how long we sleep for. Research from Dr. Gradisar shows the biggest sleep disrupter is delaying bedtime due to screen use rather than the light from the screens. "Don't fear using screens before bed — just time them wisely," he says. "While blue light from phones is often blamed, my research has shown that the biggest disrupter is actually delaying bedtime, not the light or the content from screens themselves." "Watching TV or listening to a podcast as a wind-down routine can be perfectly fine, especially if it helps reduce nighttime overthinking, as long as it doesn't cut into the number of hours of rest you get." Evening blue light is pretty much unavoidable in our modern world and, as tech gurus here at Tom's Guide, we're not ones to say get rid of your gadgets altogether. Instead follow these tips for sleeping well even after your screentime fix… When I do fall into the trap of being glued to my phone in the evening, it's certainly harder to switch off. Be it catching up with gossip in the group chat, online shopping or a doom scroll through Instagram reels, I rarely come away from my screen feeling sleepy. Instead I'm thinking about the breakup of a couple I've never met, contemplating whether I really need that new outfit or dreaming of that holiday destination that was made to look oh-so perfect in a 30 second video. "The problem is that we usually use screens for engaging and alerting activities, like work, reading the news, or scrolling social media; all things which stimulate us and affect our mood," explains Dr. Joyce. "The brain needs time to wind down in order to fall asleep so some transition time between screen use and bedtime is helpful." Similarly, Dr. Gradisar recommends podcasts or watching TV for your bedtime digital fix instead of scrolling. "TV is a passive device compared to phones. Many people fall asleep just fine after watching TV, with some drifting off while it's on," he says. There's no serious harm in using screens as part of a nighttime wind-down routine — television programmes or films are a mainstay in many people's evenings. But, as Dr. Gradisar's research shows, you need to be disciplined over your screen shut off time before bed to ensure it doesn't eat into crucial sleep time. That means having the self-control to flick up the TikTok app or turn off Netflix rather than hit 'play next episode' when bedtime rolls around. A 2024 study by researchers at the University of Otago concludes we should keep screens out of bed for better sleep, rather than cutting them out in the evening completely. This enforces a cut off point for screens — i.e. use them on the sofa, but put them down once you get into bed. You can buy blue light blocking glasses and lamps that help minimize the glare of screens and prevent blue light from interfering with sleep. I've been using a blue light blocking clip light (on sale for $29.99/£19.99 $25.49/£16.99 at Bon Charge) to read before bed. I've found replacing my bright bedside lamp with this dim red light has been a game changer for helping me drift off immediately after closing my book. While the scientific studies around blue light blocking glasses are tenuous, our Tom's Guide team have tested the best blue light blocking glasses you can buy online right now. These glasses are designed to filter out wavelengths that disrupt our circadian rhythms. Be their effectiveness placebo or not, we think they're worth trying if you're concerned about how blue light is impacting your circadian cycle. Plus, they won't break the bank.
Tom's Guide
10-05-2025
- Health
- Tom's Guide
Psychologist shares 3-step sleep hack that helps you fall asleep quickly
There is no shortage of methods that claim to help you fall sleep fast, from breathing techniques to TikTok-approved hacks. However, no method will work unless it addresses (and fixes) the root cause of your insomnia — and for many, it's worry. "Sleep researchers and clinicians have long understood the role of worry in sleep disturbances," says Dr. Michael Gradisar, clinical psychologist Head of Sleep Science at Sleep Cycle. "This may explain why many common sleep tips fail— they don't address worry." But is there a sleep method that can help ease your bedtime worrying? According to Dr Gradisar, yes there is: the Constructive Worry Sleep Method. Here, we speak to Gradisar about what the Constructive Worry Sleep Method is and how it can help you handle worry and fall asleep faster. As the name suggests, the Constructive Worry Sleep Method allows you to handle your worries constructively. The three-step method involves writing down your worries ahead of your bedtime and working out how you will deal with them. Get instant access to breaking news, the hottest reviews, great deals and helpful tips. "Research shows that when people try to fall asleep, most of their thoughts are about the tasks awaiting them the next day," says Gradisar. "By completing this exercise before bedtime, you prevent associating the bed with worrying." This sleep method is no social media fad or overrated hack. In fact, the Constructive Worry Sleep Method was actually developed by Dr. Coleen Carney, the director of the Sleep and Depression Laboratory at Ryerson University, to combat nighttime anxiety. Science also backs up the notion that tackling future-focused worries can treat sleep troubles. In 2018, a study found that those who wrote a list of tasks they needed to tackle the next day fell asleep faster than those who journaled about the day they just had. Gradisar, however, does warn us that it may take a while for this sleep method to become a solidified daily habit. "But when practiced consistently over a few weeks, constructive worry can significantly reduce racing thoughts," he says. "First, you schedule up to 15 min in the evening, before you go to bed, to write down your worries,"says Gradisar. There's no specific time to complete this task, but it should be done in the early evening and at least two hours before bed. Next grab a pen and a notebook (avoid writing on your phone, laptop, or tablet, as any screentime could lead to compulsive scrolling) and begin writing down anything that's troubling you. "When you do this, write down the top three worries you currently have," Gradisar suggests. Now, that you have your worries out in the open, Gradisar says the next step is to decide how you'll face them in the morning. "For each each worry, write down a possible solution," advises the psychologist. If worries arise in bed, remind yourself that solutions are already in place, and there's nothing more to do until morning. There are plenty of sleep mediation techniques that can help ease insomnia, and they don't require any special equipment. If you're new to meditation and don't know where to start, you can try guided meditations. When listening to guided sleep mediations, you'll hear a soothing voice leading you through each meditative step. Plus, there are plenty of free guided mediations to listen to at night, with many available on Spotify and YouTube. Setting a bedtime is not just for kids; a solid bedtime is crucial for an adult's sleep health, too. To signal to yourself that it's your bedtime soon, there are a series of wind-down activities you can in the run up to your bedtime. This sequence of activities is known as a nighttime routine, which can include anything from reading to a gentle yoga routine. Research has shown that a cluttered bedroom can impact your sleep, so make sure that your bedroom is tidy and has all the things you need to fall asleep. Creating a relaxing sleep environment can include spiritizing a soothing scent (such as lavender pillow mist), dimming the light and making sure your bedroom is set at an ideal sleep temperature. Make sure that your bed is tidy and has the right bedding for your sleep needs. If your mattress is worn-out or unsupportive, replace it before it causes any sleep issues. You can also check out the year's top-rated mattresses if you're due an upgrade. The right features in your bed can elevate your sleep quality.
Time of India
28-04-2025
- Health
- Time of India
Are you sleeping poor or enough? Here's what experts suggest about healthy sleeping habits
How much sleep do we actually need per day to stay fit and healthy? Is an eight-hour sleep cycle necessary to follow? What should be the ideal sleep schedule? These are among the many questions that people nowadays have in their mind as they navigate through the routine hustle and bustle of life, following strict work schedules. #Pahalgam Terrorist Attack India stares at a 'water bomb' threat as it freezes Indus Treaty India readies short, mid & long-term Indus River plans Shehbaz Sharif calls India's stand "worn-out narrative" Sleep is not just about getting enough hours of rest to keep ourselves ready for the next day. It has a lot to do with the immune system as well as the overall health, experts told CNET. How much sleep is sufficient? Michael Gradisar, a member of Sleep Cycle, believes that the "key" for one and all is to find out for themselves how much sleep they actually need to function properly throughout the day. He added that people should refrain from opting for "safety behaviours," which includes consuming alcohol or other sleep aids at night or even going for caffeine to stay alert during the day. GIF89a����!�,D; 5 5 Next Stay Playback speed 1x Normal Back 0.25x 0.5x 1x Normal 1.5x 2x 5 5 / Skip Ads by by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Play War Thunder now for free War Thunder Play Now Undo Having said that, several organisations like the National Sleep Foundation and the American Academy of Sleep Medicine have recommended anywhere between seven to nine hours of sleep every night for adults. Also Read : JoJo Siwa is now spending time with Chris Hughes after breaking up with Kath Ebbs Live Events Dr Angela Holliday-Bell, a sleep adviser, said that the needs of individuals vary from one person to another as sleep is not just about "quantity," but what also matters significantly is the quality and consistency of sleep. According to the Sleep Foundation, there are a total of four sleep stages, which includes one for rapid eye movement (REM) and the remaining others for non-REM (NREM). One of the most crucial stages among them is known as the 'Deep Sleep'. Dr Fouzia Siddiqui, associated with Sentara Health, said this is pivotal for physical and cognitive functions of the body. Siddiqui said this is the time when the body does a lot of work, such as repairing and regenerating tissues and further strengthening the immune system. Overall, deep sleep should make for around 25 per cent of the sleep. In terms of time, this is nearly 1.5-2 hours. Sleep for all age groups The American Academy of Sleep Medicine suggests that the sleep cycle witnesses multiple changes as we age. This means that newborns are the ones that actually require longer sleep time per day in comparison with senior citizens, who can manage their day after a comfortable seven to eight hours sleep. The organisation said that on an average, 14 to 17 hours of sleep is required for newborns (0-3 months old) every night. This comes down to 12-16 hours for four to 11 months old infants, 11-14 hours for toddlers (1 to 2 years), 10 to 13 hours for 3 to 5-year olds and 9 to 12 hours for 6-12-years-old children. Also Read : Netflix Tudum 2025 date, live streaming: Here's what you can expect Anywhere between eight to 10 hours of sleep is enough for teenagers and 7-9 hours for youngsters between the 19 and 25 years group. For adults, who fall under the 26-64 years age group, 7-9 hours of sleep is required per night, while it is 7-8 hours for those who are 65 years and older. FAQs 1. How does poor sleep quality affect health? As per reports, this may result in loss of memory, difficulty in concentration, weak immune system and other heart-related issues. 2. What are some of the factors that affect sleep cycle? This includes age, diet, environment, levels of activity among others.
Forbes
21-04-2025
- Health
- Forbes
The Scandinavian Sleep Method Could Improve Your Sleep—And Your Relationship
While some couples might sleep soundly together, for others, sharing a bed is anything but harmonious, especially for those with differing sleep styles. A restful night can be thwarted by tossing and turning, disagreements over temperature or blanket tug-of-war, and the resulting lack of sleep can cause relationship tensions, plus affect the mental and physical health of both individuals. If you and your partner are having trouble accommodating both of your sleep needs, there could be a solution—the Scandinavian sleep method. The TikTok-viral Scandinavian sleep method could be the answer to achieving restful, deep sleep with ... More a partner. 'The Scandinavian sleep method offers a surprisingly simple solution to a very common issue: disturbed sleep from your bed partner,' says Dr. Michael Gradisar, Ph.D., head of sleep science at Sleep Cycle. Below, we detail how to do the Scandinavian sleep method, outline the pros and cons of the arrangement and offer expert tips for restful co-sleeping. The Scandinavian sleep method still allows you and your partner to share a bed, but that's where the sharing ends: the technique requires each individual to have their own duvet. 'This approach can help mitigate problems related to temperature differences and your partner's nighttime movements,' says Gradisar. As with many other buzzy sleep hacks, the Scandinavian sleep method has recently gained popularity on social media. In October 2023, influencer Erica Stolman Dowdy posted a viral TikTok showing her switching out her single duvet in favor of the Scandinavian sleep method. She noted that when her and her husband stayed in Copenhagen, Denmark, they always slept with two separate twin duvets and their sleep improved for the better. The method continues to remain popular among TikTok users, although many Northern European countries have been employing the arrangement in their bedrooms long before it became a social media trend. There are several benefits that the Scandinavian sleep method offers, all of which can promote better sleep for couples. We spoke to two sleep experts to learn how the technique can make sharing a bed more restful. Whether you sleep hot and your partner sleeps cold, or vice versa, having your own duvet or comforter allows you to maintain your ideal temperature throughout the night. 'When each person has their own comforter, they're less likely to wake due to being too hot,' says Gradisar. Hot sleepers can opt for a cooling duvet insert while those who tend to run chilly can keep warm with a 750 down fill power duvet . Dr. Jade Wu, Ph.D., a sleep psychologist and expert at Mattress Firm, says that her perimenopausal and menopausal patients especially like the Scandinavian sleep method for dealing with nightly temperature fluctuations. Slumber Cloud For many couples, the root of poor co-sleeping is disruption caused by their partner's movements. Having separate bedding helps to alleviate this problem by minimizing motion transfer caused by restless sleep and other tossing and turning. This is also helpful for couples with differing sleep schedules, allowing one to easily get in and out of bed when needed without waking up their partner. 'Sleep divorce refers to when couples choose to sleep in separate beds or bedrooms to preserve their sleep quality,' says Gradisar. The Scandinavian sleep method is a considerably less expensive alternative to two beds and it lets couples continue to co-sleep, which might be a priority for some relationships. Both Gradisar and Wu agree that there are limited cons to using the Scandinavian sleep method, and that the positives far outweigh the negatives. Still, there are a few drawbacks one might encounter when trying this method. The logistics of cuddling and spooning are certainly easier when sharing a singular duvet, and some might worry the Scandinavian sleep method might hinder intimacy. 'Some couples associate sharing a single blanket with intimacy, and the idea of sleeping separately, even just by using different covers, might seem like it reduces that physical connection,' says Gradisar. It's still possible to maintain intimacy using the Scandinavian sleep method, like sharing a duvet before retiring to your respective bedding when it's time to go to sleep. Besides, better sleep often means a better relationship overall. 'You'll likely be in a better mood, have more energy and feel more connected when you're well-rested,' says Gradisar. Two duvets won't lighten your laundry load, and the process of making your bed might take a little longer than it did pre-Scandinavian sleep method. It also might be slightly more difficult to achieve a cohesive look with two duvet covers, particularly if you and your partner opt for different styles. One solution is to disguise the duvets by placing a blanket or quilt over them, or stow them away when not in use and choose different bedding for your daytime décor. While the Scandinavian sleep method can resolve disagreements in nightly temperatures or disturbances caused by occasional tossing and turning, there are certain sleep issues it isn't capable of addressing—think sleep apnea, excessive snoring or restless legs syndrome. Ultimately, you're still sharing a bed when using the technique, and separate duvets won't do much to lessen more disruptive, repetitive movements or loud snoring. If you're ready to sleep like a Scandi, here are the simple steps to outfit your bed using the Scandinavian sleep method. The Scandinavian sleep method isn't the only thing you can do to achieve sound sleep with your partner. These expert-approved tips can make co-sleeping more productive. Bear The Forbes Vetted sleep team is dedicated to finding the best sleep products for a sound night of rest. Our sleep experts have spent countless hours testing and researching the best mattresses, pillows and sunrise alarm clocks, all in the name of better slumber. The Scandi blanket method is another term for the Scandinavian sleep method. In this arrangement, couples share a bed but use two separate duvets or blankets to minimize sleep disruption. Scandinavians sleep with two duvets to prevent disrupting their partner while they sleep. Having their own duvet allows them to choose one that best fits their sleep style and preferences, while still making it possible to share a bed. The best comforter size for Scandinavian sleep depends on the size of your mattress, but generally a twin or twin XL work best. If you have a king mattress, a twin XL will likely be most suitable as it's about half the size of a king.
