8. Take at least 30 minutes to unwind before bed.
This bedtime routine should include meditation or reading a book but no cell phone or computer! The blue light from the screen not only delays sleep but it worsens the quality! The National Sleep Foundation recommends shutting off our devices with plenty of time before bed. The Chicago Tribune reports: Neuroscientists have discovered novel light-sensitive cells in the eye that detect light. These cells are separate from those we use for vision and contain a photo pigment called melanopsin that is particularly sensitive to blue light. Scientists think this light-detecting mechanism, which regulates our sense of night and day and time of year, evolved before the ability to see.”