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   Ideas to manage your nightly tech habits
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                           <i>
                            This
                            <a data-linkto="//" style="color:#2A7079;text-decoration:underline;" title="sleep newsletter">
                             sleep newsletter
                            </a>
                            is reported by Life Kit producer Clare Marie Schneider. This is the final email in the series.
                           </i>
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                              <span style="color:#2A7079;">
                               <span style="font-size:22px;">
                                How screens affect your sleep
                               </span>
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                             The general guidance is clear:
                             <a data-linkto="https://" style="color:#2A7079;text-decoration:underline;" title="put down your phone before bed">
                              put down your phone before bed
                             </a>
                             . The American Academy of Sleep Medicine recommends getting off screens
                             <a data-linkto="https://" style="color:#2A7079;text-decoration:underline;" title="at least 30 minutes to an hour before bed">
                              at least 30 minutes to an hour before bed
                             </a>
                             to reduce digital disruptions and get better sleep.
                             <br/>
                             <br/>
                             In theory, it’s a nice idea. But in practice, it’s not so easy. According to
                             <a data-linkto="https://" style="color:#2A7079;text-decoration:underline;" title="a 2022 poll by the National Sleep Foundation">
                              a 2022 poll by the National Sleep Foundation
                             </a>
                             , more than half of Americans surveyed said they use screens in the hour before sleep.
                             <br/>
                             <br/>
                             “The reality is we are all attached to our screens at this point,” says
                             <a data-linkto="https://" style="color:#2A7079;text-decoration:underline;" title="Dr. Fariha Abbasi-Feinberg">
                              Dr. Fariha Abbasi-Feinberg
                             </a>
                             , a sleep specialist and board member of the AASM. So instead of banning technology altogether, she tries to help her patients manage their nightly tech habits.
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                                <i>
                                 Becky Harlan/NPR
                                </i>
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                             Got a friend who could use some sleep tips? Forward them this newsletter and
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                              tell them to sign up
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                          “In an ideal world, yes, you would have a wind-down routine that does not include screens. But I try to meet patients where they are,” she says. For example, if they can’t put the iPad away 30 minutes before the lights go out, she’ll settle for 15 minutes.
                          <br/>
                          <br/>
                          In our final Sleep Week newsletter, learn how to create better boundaries with your electronic devices at bedtime.
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                        <i>
                         A quick note: These newsletters can help you optimize your sleep, but if you think you have an underlying sleep disorder like
                         <a data-linkto="https://" style="color:#2A7079;text-decoration:underline;" title="insomnia">
                          insomnia
                         </a>
                         or
                         <a data-linkto="https://" style="color:#2A7079;text-decoration:underline;" title="sleep apnea">
                          sleep apnea
                         </a>
                         , talk to your primary care provider about referring you to a sleep specialist.
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                          <h3 style="color:#333333;font-family:Arial,helvetica,sans-serif;font-size:18px;font-style:normal;font-weight:bold;line-height:1.15;">
                           <span style="color:#2A7079;">
                            <span style="font-size:22px;">
                             Strategy 1: Watch out for ‘sleep displacement’
                            </span>
                           </span>
                          </h3>
                         </td>
                        </tr>
                       </table>
                      </td>
                     </tr>
                    </table>
                    <table cellpadding="0" cellspacing="0" class="stylingblock-content-wrapper" role="presentation" style="min-width: 100%; " width="100%">
                     <tr>
                      <td class="stylingblock-content-margin-cell" style="padding: 0px 0px 15px; ">
                       <table cellpadding="0" cellspacing="0" class="stylingblock-content-wrapper" role="presentation" style="background-color: transparent; min-width: 100%; " width="100%">
                        <tr>
                         <td class="stylingblock-content-wrapper camarker-inner" style="padding: 0px; ">
                          If you have a tendency to push off sleep in favor of watching TV or scrolling Instagram, researchers have a term for this: “sleep displacement.”
                          <br/>
                          <br/>
                          It’s a widespread problem.
                          <a data-linkto="https://" style="color:#2A7079;text-decoration:underline;" title="A 2023 survey">
                           A 2023 survey
                          </a>
                          from the AASM found that 91% of participants reported losing sleep because they stayed up past their bedtime on screens.
                          <br/>
                          <br/>
                          Part of the reason is that phones are designed to be habit-forming. “These things aren't there to relax you. They're there to keep your attention,” says
                          <a data-linkto="https://" style="color:#2A7079;text-decoration:underline;" title="Michael Grandner">
                           Michael Grandner
                          </a>
                          , a psychologist and sleep researcher at the University of Arizona.
                         </td>
                        </tr>
                       </table>
                      </td>
                     </tr>
                    </table>
                    <table cellpadding="0" cellspacing="0" class="stylingblock-content-wrapper" role="presentation" style="background-color: #9CC7CE; border: 2px solid #9CC7CE; min-width: 100%; " width="100%">
                     <tr>
                      <td class="stylingblock-content-wrapper camarker-inner" style="padding: 10px 30px; ">
                       <div>
                        <b>
                         Try this tonight:
                        </b>
                        Think about the motivation behind your screen use. If you feel like you’re using technology to distract yourself (which may push off your bedtime), try these small adjustments.
                       </div>
                       <ul>
                        <li>
                         <b>
                          Make your screens less disruptive.
                         </b>
                         When Abbasi-Feinberg works with patients who say they need the TV on to fall asleep, she tells them to lower the volume or put an eye mask on when they start to feel sleepy so the flickering light doesn’t disrupt their sleep.
                        </li>
                        <li>
                         <b>
                          Keep your phone out of arm’s reach at night.
                         </b>
                         Putting your phone in another room can minimize distractions. If you're worried about not being available to loved ones in the case of an emergency, keep your phone nearby, but limit your phone notifications at night, says sleep researcher
                         <a data-linkto="https://" style="color:#2A7079;text-decoration:underline;" title="Jeanne Duffy">
                          Jeanne Duffy
                         </a>
                         . “If it’s a real emergency, someone will call you. They won’t text you.”
                        </li>
                       </ul>
                      </td>
                     </tr>
                    </table>
                    <table cellpadding="0" cellspacing="0" class="stylingblock-content-wrapper" role="presentation" style="min-width: 100%; " width="100%">
                     <tr>
                      <td class="stylingblock-content-wrapper camarker-inner">
                       <ul>
                        <li>
                         <b>
                          <i>
                           Related podcast episode:
                           <a data-linkto="https://" style="color:#2A7079;text-decoration:underline;" title="How to stop doomscrolling and get ready for bed">
                            How to stop doomscrolling and get ready for bed
                           </a>
                          </i>
                         </b>
                        </li>
                       </ul>
                      </td>
                     </tr>
                    </table>
                    <table cellpadding="0" cellspacing="0" class="stylingblock-content-wrapper" role="presentation" style="min-width: 100%; " width="100%">
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                      <td class="stylingblock-content-wrapper camarker-inner">
                       <table cellpadding="0" cellspacing="0" role="presentation" width="100%">
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                         <td align="center">
                          <img alt="" data-assetid="307743" src="https://inboxflows.com/_/image/https%253A%252F%252Fimage.nl.npr.org%252Flib%252Ffe8e12747761037574%252Fm%252F1%252Fc221ec6a-55c3-4722-ad26-65b22fc55917.png/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpbWFnZS5ubC5ucCIsInRpbWUiOjE3NTg3OTEzNTMuOTA2MjU5M30:1v1hyT:tM6BhBkAmlPwG9bLVgoCGB9fDcKTAWotoHTm7-2Ytq0" style="display: block; padding: 0px; text-align: center; height: auto; width: 100%; border: 0px;" width="600"/>
                         </td>
                        </tr>
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                         <td class="stylingblock-content-wrapper camarker-inner" style="padding: 0px; ">
                          <h3 style="color:#333333;font-family:Arial,helvetica,sans-serif;font-size:18px;font-style:normal;font-weight:bold;line-height:1.15;">
                           <span style="color:#2A7079;">
                            <span style="font-size:22px;">
                             Strategy 2: Choose content that relaxes you
                            </span>
                           </span>
                          </h3>
                         </td>
                        </tr>
                       </table>
                      </td>
                     </tr>
                    </table>
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                      <td class="stylingblock-content-margin-cell" style="padding: 0px 0px 15px; ">
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                        <tr>
                         <td class="stylingblock-content-wrapper camarker-inner" style="padding: 0px; ">
                          In our first newsletter, we explained why stressful activities before bed (like having an upsetting conversation) winds you up, not down, making it hard to fall asleep.
                          <br/>
                          <br/>
                          That goes for the content you consume on your devices. If you have a choice between watching reruns of
                          <i>
                           Sex and the City
                          </i>
                          or scrolling through disturbing videos on TikTok, choose the content that calms you, says
                          <a data-linkto="https://" style="color:#2A7079;text-decoration:underline;" title="Allison Harvey">
                           Allison Harvey
                          </a>
                          , a professor and clinical psychologist at the University of California, Berkeley.
                          <br/>
                          <br/>
                          That being said, stimulating programs don’t always hinder sleep.
                          <a data-linkto="https://" style="color:#2A7079;text-decoration:underline;" title="A study published in 2023">
                           A study published in 2023
                          </a>
                          found that watching suspenseful TV shows with cliffhanger endings had little effect on sleep quality. In fact, participants fell asleep faster after watching suspenseful TV than a documentary. So, take into account your own emotional response to the content you consume.
                          <br/>
                          <br/>
                          Consider passive versus active screen time too. If you’re doing something active on your phone before bed, say, writing a lengthy Reddit response, you’re probably more focused on writing than trying to fall asleep. But if you’re watching surf videos on YouTube and zoning out, sleep might be more possible. If you’re “lying still and receiving information, you are allowing sleep to come to you,” says
                          <a data-linkto="https://" style="color:#2A7079;text-decoration:underline;" title="Michael Gradisar">
                           Michael Gradisar
                          </a>
                          , a sleep researcher based in Australia.
                         </td>
                        </tr>
                       </table>
                      </td>
                     </tr>
                    </table>
                    <table cellpadding="0" cellspacing="0" class="stylingblock-content-wrapper" role="presentation" style="background-color: #9CC7CE; border: 2px solid #9CC7CE; min-width: 100%; " width="100%">
                     <tr>
                      <td class="stylingblock-content-wrapper camarker-inner" style="padding: 10px 30px; ">
                       <div>
                        <b>
                         Try this tonight:
                        </b>
                        If you’re going to use a screen before bed, ask yourself whether the activity is keeping you engaged (and therefore alert). “If an alarm went off right now and said, ‘put it down,’ could you? If the answer is ‘sure,’ then it's probably not mentally engaging enough to be interfering with sleep,” says Grandner. If your response is “no,” switch to a more relaxing activity on your device.
                       </div>
                      </td>
                     </tr>
                    </table>
                    <table cellpadding="0" cellspacing="0" class="stylingblock-content-wrapper" role="presentation" style="min-width: 100%; " width="100%">
                     <tr>
                      <td class="stylingblock-content-wrapper camarker-inner">
                       <ul>
                        <li>
                         <b>
                          <i>
                           Related podcast episode:
                           <a data-linkto="https://" style="color:#2A7079;text-decoration:underline;" title="5 simple ways to minimize stress">
                            5 simple ways to minimize stress
                           </a>
                          </i>
                         </b>
                        </li>
                       </ul>
                      </td>
                     </tr>
                    </table>
                    <table cellpadding="0" cellspacing="0" class="stylingblock-content-wrapper" role="presentation" style="min-width: 100%; " width="100%">
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                      <td class="stylingblock-content-wrapper camarker-inner">
                       <table cellpadding="0" cellspacing="0" role="presentation" width="100%">
                        <tr>
                         <td align="center">
                          <img alt="" data-assetid="307742" src="https://inboxflows.com/_/image/https%253A%252F%252Fimage.nl.npr.org%252Flib%252Ffe8e12747761037574%252Fm%252F1%252F6b1cbdec-814b-4164-afd5-70d7c48cca9f.png/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpbWFnZS5ubC5ucCIsInRpbWUiOjE3NTg3OTEzNTMuOTA2MzUyOH0:1v1hyT:cNivRMdTT3_6zr-LsTJESRr6WKlaUxCFKc8ClyWy8-g" style="display: block; padding: 0px; text-align: center; height: auto; width: 100%; border: 0px;" width="600"/>
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                          <h3 style="color:#333333;font-family:Arial,helvetica,sans-serif;font-size:18px;font-style:normal;font-weight:bold;line-height:1.15;">
                           <span style="color:#2A7079;">
                            <span style="font-size:22px;">
                             Strategy 3: Minimize your exposure to light from your device
                            </span>
                           </span>
                          </h3>
                         </td>
                        </tr>
                       </table>
                      </td>
                     </tr>
                    </table>
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                        <tr>
                         <td class="stylingblock-content-wrapper camarker-inner" style="padding: 0px; ">
                          You may have heard that specifically blue light from electronic devices can impact our sleep. And so some people think blue light-blocking glasses or special filters on their devices “will take care of the problem,” says Duffy, who has researched
                          <a data-linkto="https://" style="color:#2A7079;text-decoration:underline;" title="the impact of technology on sleep">
                           the impact of technology on sleep
                          </a>
                          .
                          <br/>
                          <br/>
                          “But just getting rid of the blue wavelengths still won't solve the problem, because the rest of the light is still impacting your biological clock.” Remember, light suppresses your body’s release of melatonin, a hormone that helps you get ready for sleep.
                          <br/>
                          <br/>
                          <a data-linkto="https://" style="color:#2A7079;text-decoration:underline;" title="One study published in 2014">
                           One study published in 2014
                          </a>
                          shows that light from our devices can affect nighttime rest. The research found that on average, it took participants 10 minutes longer to fall asleep when reading on an electronic device than a physical book.
                         </td>
                        </tr>
                       </table>
                      </td>
                     </tr>
                    </table>
                    <table cellpadding="0" cellspacing="0" class="stylingblock-content-wrapper" role="presentation" style="background-color: #9CC7CE; border: 2px solid #9CC7CE; min-width: 100%; " width="100%">
                     <tr>
                      <td class="stylingblock-content-wrapper camarker-inner" style="padding: 10px 30px; ">
                       <div>
                        <b>
                         Try this tonight:
                        </b>
                        If you’re having a hard time falling asleep, minimize your exposure to the light from your devices at night.
                       </div>
                       <ul>
                        <li>
                         <b>
                          Keep a distance from the screen.
                         </b>
                         “If you're watching TV from the other side of the room, you're actually not getting a whole lot of light exposure at the level of your eye. But if you're watching it right in front of your face on an iPad, a phone or a laptop, then you're getting way more light,” says Duffy. So tonight, maybe watch TV in the living room instead of scrolling TikTok an inch from your eyeball.
                        </li>
                        <li>
                         <b>
                          Stay away from light in the middle of the night.
                         </b>
                         Your circadian clock is most sensitive to light at night. So the next time you’re up at 3 a.m., avoid checking your phone or electronic device. The bright light from the screen can make you feel more alert.
                        </li>
                       </ul>
                      </td>
                     </tr>
                    </table>
                    <table cellpadding="0" cellspacing="0" class="stylingblock-content-wrapper" role="presentation" style="min-width: 100%; " width="100%">
                     <tr>
                      <td class="stylingblock-content-wrapper camarker-inner">
                       <br/>
                       Although this newsletter series has come to a close, we hope it has inspired you to incorporate something new into your sleep routine. The experts we spoke with repeatedly brought up the benefit (and fun) of trying little experiments on your sleep.
                       <br/>
                       <br/>
                       My personal experiment over the last week has been getting outside right when I wake up. The morning sunshine may help me feel more alert during the day -- and hopefully sleepier at night too.
                       <br/>
                       <br/>
                       Happy experimenting and sleep well,
                       <br/>
                       --Clare Marie
                       <br/>
                       <br/>
                       P.S. What did you think of this newsletter series? Did you try any of the tips? Email us at
                       <b>
                        <a alias="lifekit@npr.org" conversion="false" data-linkto="mailto:" style="color:#2A7079;text-decoration:underline;" title="lifekit@npr.org">
                         lifekit@npr.org
                        </a>
                       </b>
                       -- we’d love to hear from you.
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                       <br/>
                       <i>
                        This newsletter series was edited by Malaka Gharib, Meghan Keane and Carmel Wroth and fact-checked by Susie Cummings. Beck Harlan is the visual editor. Special thanks to Emily Barocas, Joy Yoo, Arielle Retting, Kelley Holden, Kristin Hume and Raquel Scoggin.
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                                       <span style="color:#333333;">
                                        <b>
                                         <span style="font-size:22px;">
                                          <span style="font-family:Arial,Helvetica,sans-serif;">
                                           Stream your local NPR station.
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                                      <span style="font-size:14px;">
                                       <span style="font-family:Arial,Helvetica,sans-serif;">
                                        <span style="color:#333333;">
                                         Visit NPR.org to find your local station stream.
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