Combining tech and wellness is a tricky balance. For Verizon’s Mobile Living blog, Dr. Orma was invited to share some helpful tips on getting a good night’s sleep. Here’s the full article:
Ever wonder why some people wake up chipper, chatty and ready to start the day? They probably had a good night’s sleep, for starters. You can, too, with these helpful tips from a sleep doctor and smarthome accessories.
1. Set the right temperature
Dr. Steve Orma, a clinical psychologist in San Francisco who specializes in anxiety, stress, sleep and relationships, says an ideal sleep environment is a cool room and warm—though not too warm–bedding.
“The cooler temperature helps with comfort, but it also affects body temperature, which affects sleep,” Orma says. “Our body temperature actually reaches its lowest level some time in the early morning (around 4 a.m.). So if the room is too warm, it can impede sleep.”
You can easily regulate your temperature according to the time of day with a Nest® Learning Thermostat™, which learns your habits and automatically adapts to your schedule. Once it learns your bedtime, it’ll have your room at the right temperature.
2. Cue the lights
Sleeping in complete darkness can help ensure you’ll sleep better at night, so avoid exposure to bright lights before bed.
“It’s even helpful to dim or shut out the lights an hour before bed in the room you’re in to start the process of falling asleep,” Orma suggests.
“Our sleep system responds to light,” Orma said. “The brighter the light, the more your brain will think it’s daytime and want to wake up.”
3. Sleep soundly
Believe it or not, some noise may actually help you sleep better.
“White noise can be very helpful because it creates a constant sound that masks other noise that might disturb sleep,” Orma says.
Other serene sounds, like crickets chirping or a fire crackling, can rock you to sleep too.
“Peaceful sounds relax (some people), and being relaxed is one key to falling asleep,” Orma adds.
Keep a wireless Bluetooth® speaker by your bed, like the Sony X3 Bluetooth speaker, so you can play white noise and relaxing sounds from an app on your smartphone or tablet. Ambient-sound apps, likeRelax and Sleep, operate while your device is asleep, so the screen will still be dark. You can even schedule to stop in a few hours or have it switch to an alarm clock in the morning.
4. Other tips
Orma also suggests not eating a heavy meal right before bed. Creating a nightly routine—like brushing your teeth and reading a book—also tips your body off that it’s bedtime.
If you wanted to see if these tips are helping, the Fitbit Flex™ can come in handy. The wristband accessory tracks how long and well you slept. Flex also has a silent wake alarm that gently vibrates without disturbing your partner.
With these tips and helpful smarthome accessories on your nightstand, you’ll be snoozing in no time.