Adam Kos We recently informed you about a study that slightly undermined the meaning of the Night Shift function. This function automatically shifts the color of the display to warmer tones that are more pleasing to the eyes. It does so based on the time and geographic location of your device, which determines when the sun sets for you. In the morning, the display is set to normal colors again. What determines the quality of sleep is the emitted blue light. The aforementioned study did not disprove the effect of the Night Shift function, but it certainly did not support it either. The option to activate warmer display colors has been with us since iOS 9, which was introduced in 2015. Since then, we've been thinking about how Night Shift helps us, but we still don't sleep as well as we'd like. Try these three tips and maybe that will change.
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Vratislav Holub It's not just about Night Shift
It's all about regularity and compliance with at least the basic rules. The human body follows a circadian rhythm, i.e. one of the biorhythms that determines fluctuations in activity and alertness, most often with a daily, monthly or yearly period. It is important for organisms that the circadian rhythm is aligned with the rhythm of day and night. As he says Czech Wikipedia, the electrical activity of simple and complex organisms such as humans is related to the electrical activity in the Earth's atmosphere. There can be many causes of insomnia - from stress to an unsuitable mattress. These tips certainly won't eliminate all of your problems, but they can mitigate them to some extent. If you suffer from insomnia, it is a good idea to visit a specialist and discuss your problems with him.
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Amaya Toman How to get better sleep
- Do not expose yourself to intense light an hour before going to sleep
- Don't eat anything three hours before falling asleep, don't even drink two hours before it
- Don't say what you have to do the next day
Blue light is emitted not only from mobile phone displays, but also from computer monitors, televisions and, last but not least, from the lighting itself. Although it will be difficult, try to eliminate the use of all electronics in the evening. It is then worthwhile to equip the household with light bulbs emitting yellow light with a minimal proportion of blue light. If you own the smart ones, you can already change their color and intensity within HomeKit, not only manually, but also automatically.
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When you binge on chocolate or salty chips while watching a Netflix series, and wash it down with a sweet Coke, you probably couldn't do anything worse. This will start your body into the digestion process, so calming it down by just lying down will certainly not help. Instead, just eat a good dinner at least three hours before going to bed. After that, your digestive tract will have nothing to do, and it will also take a break. Also relieve the kidneys by not drinking liters of water before going to bed. Various mobile applications can also help you to eat better, typically Calorie tables or yazio.
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Thought processes are also a major barrier to peaceful sleep. If you think about what awaits you tomorrow, your body will simply get excited. You can look forward to an event, but you can also fear something. Both have the effect of not falling asleep. Write down all your events, actions, tasks, etc. in some smart app so you know you won't forget anything and you don't have to think about it at the same time. In the case of iPhones, the native Reminders or Notes are enough, of course you can also reach for more specialized titles. Just write everything down at least an hour before you're going to have sex.
