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0:00:02 - Dr. Angela Buckley
Are you an aspiring leader who knows you have more to offer but you can't seem to get ahead? Do you frequently feel overwhelmed and under-supported? Listen to the Overcome to Become podcast as we talk about actionable tasks and mindsets that you can apply to begin leading yourself. Hi, I'm Dr Angela Buckley, your host and author of the Strength in Nature Leadership Series and Likeable Leadership Reflection Journals. I'm a mother, consultant, triathlete and coach In Overcome to Become. I share with you the science-backed and experienced proven lessons I've learned in my own leadership journey to beat burnout. Hello and welcome.
To Overcome the Overwhelm I'm Dr Angela Buckley, and this season we're exploring the crucial role of sleep hygiene in combating stress overwhelm. I'm Dr Angela Buckley, and this season we're exploring the crucial role of sleep hygiene in combating stress, overwhelm and burnout. Specifically, today, we'll delve into how blue light and screen time before bed can disrupt our sleep and what steps overwhelmed parents and professionals can take to improve their sleep quality. Let's uncover the secrets to a restful night's sleep and rejuvenate as parents and professionals navigate demanding schedules and responsibilities. Quality sleep is essential for our well-being and productivity. However, we are exposed to so many screens in our daily lives that emit blue light. This blue light mimics daylight, wreaking havoc on our sleep patterns and overall health. Daylight wreaking havoc on our sleep patterns and overall health. Scientific studies have highlighted the detrimental effects of blue light exposure on sleep quality and circadian rhythm. Research published in the Journal of Sleep Medicine and Disorders underscored the suppressive impact of blue light on melatonin production, which is the hormone that regulates our sleep-wake cycle. By disrupting melatonin levels, blue light exposure before bedtime can delay sleep onset and diminish sleep efficiency. So when is the best time to stop screen time? To safeguard your sleep quality, experts recommend establishing a digital curfew at least one to two hours before bedtime to allow your body and mind to wind down naturally. By minimizing exposure to screens and blue light before sleep, you can create a conducive environment for restful sleep and rejuvenating sleep.
In addition to setting boundaries around screen time, consider the following strategies to prevent blue light exposure and enhance your sleep hygiene. First of all, blue light filters. Utilize blue light filters on your electronic devices or install applications that adjust the color temperature of your screens, reducing the emission of the stimulating blue light during evening hours. Two, dim the lights. Opt for soft, warm lighting in your living spaces during the evening and before bedtime to signal to your body that it's time to relax. Dimming overhead lights and using lamps with low wattage bulbs can promote a more tranquil environment conducive to sleep.
Three read a book. Consider, instead of scrolling through your phone or tablet before bed, indulging in a good book or relaxing activity that does not involve screens. Engaging in non-screen activities can help calm your mind and prepare you for a peaceful night's rest. How do we practice this in our household? I installed Philips Hue lights in the main hallway. Connected to the app, I set a specific sundown routine where the lights dimmed and removed the blue in the light. I was honestly surprised how effective this dimming and warming of the light in the hallway impacted our sleep, activities and messaging.
What are some ways that you've applied these techniques in your household? Leave some answers in the comment section. We'd like to learn. By integrating these practices and creating a tech-free wind-down routine, you can optimize your sleep quality, reduce stress and overwhelm and cultivate a sense of balance and vitality in your daily life. That concludes today's episode of Overcome the Overwhelm. Remember, by prioritizing sleep hygiene, minimizing blue light exposure before bed and fostering a tech-free evening routine, you can transform your sleep quality and reclaim your well-being. Thanks for joining me, and may you rest deeply and awaken refreshed for the opportunities that await. Until next time, good night and sleep well.
You've just listened to another episode of Overcome to Become. Thank you for joining me, angela Buckley, your host, as we explored actions and mindsets to overcome the overwhelm and beat burnout. Did you know that when you learn to lead yourself, you can effectively learn to lead others? You can apply these skills in your home, at work and in the community. If you'd like to learn more, join us in the Strength in Nature Learning Academy. We are currently featuring the Overcome the Overwhelm course with a 20% off coupon code O-T-B-2024. That's valid until the end of 2024. You can join me and my community at wwwstrengthennaturecom and on Instagram at creativelyefficient. Thanks for listening. I look forward to hearing from you soon.
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