Yes it's become very clear to me recently that to fall asleep more consistently I have to quit fiddling on the PC AND have to stop reading the iPad a good hour before sleep. (edit: basically, have to get into a "disengage" mode just relax and watch the telly or the Chromecast :) ..)
Oddly enough then, a TV screen just 2m away is fine, but reading on the iPad close to my face isn't and will keep me awake.
So I think the recipe for better sleep schedule is a combination of wllingly disengaging from the mental activity involved even in light browsing, as well as the light exposure. The first is much more significant. Think of it as some "zen" / meditation / "be present" time before bed. A good hour for me. I usually don't even care what's on the telly / chromecast, I watch Twitch and even when the hosts are noisy I can fall asleep.
It' a good time to point out that the f.lux solutions and the one included in iOS is just for comfort and does absolutely SQUAT to help you get to sleep.
TLDR
So disengaging from the dopamine feeding activity that sadly most apps are designed for nowadays, that is the key. A good hour before expected bedtime for me.
And I can really feel it in my body as well, stress settling down. Tip: put a heavy blanket on your lap to help you unwind, the pressure and warmth stresses you down.
The KEY here that seems to be missed is that the light exposure late at night is related to the mental activity, often dopamine inducing activity of surfing or playing games. Think about it, why else would you expose yourself to a glaring light late in the evening? WHat purpose? The only reason we do so is to scroll the Twitter feed, read the news, click yet another link to another webpage, and on and on.
Oddly enough then, a TV screen just 2m away is fine, but reading on the iPad close to my face isn't and will keep me awake.
So I think the recipe for better sleep schedule is a combination of wllingly disengaging from the mental activity involved even in light browsing, as well as the light exposure. The first is much more significant. Think of it as some "zen" / meditation / "be present" time before bed. A good hour for me. I usually don't even care what's on the telly / chromecast, I watch Twitch and even when the hosts are noisy I can fall asleep.
It' a good time to point out that the f.lux solutions and the one included in iOS is just for comfort and does absolutely SQUAT to help you get to sleep.
TLDR
So disengaging from the dopamine feeding activity that sadly most apps are designed for nowadays, that is the key. A good hour before expected bedtime for me.
And I can really feel it in my body as well, stress settling down. Tip: put a heavy blanket on your lap to help you unwind, the pressure and warmth stresses you down.
The KEY here that seems to be missed is that the light exposure late at night is related to the mental activity, often dopamine inducing activity of surfing or playing games. Think about it, why else would you expose yourself to a glaring light late in the evening? WHat purpose? The only reason we do so is to scroll the Twitter feed, read the news, click yet another link to another webpage, and on and on.