Gadgets Meet Good Habits for Sleep Fixes That Work
By Laurel-Ann Dooley
If you often find yourself tossing and turning at night or struggling to drift off to sleep, you’re not alone. Over 35 percent of Americans don’t get enough sleep, according to the Centers for Disease Control and Prevention. Many turn to products like blue light glasses, smart mattresses and sleep trackers, but do these gadgets deliver on their promises?
Do Blue Light Glasses Really Work?
The effectiveness of blue light glasses is widely debated, but experts agree it’s better to avoid screens entirely in the few hours before bed. “Our circadian rhythm is driven by the light-dark cycle, which results in melatonin release from our brain to assist with sleep,” explains Nancy Collop, MD, Director of the Emory Sleep Center. While blue light glasses help block the most stimulating band of the light spectrum, Collop says it’s best to avoid screens for one to two hours before bedtime.
Are Smart Mattresses Worth the Hype?
Comfortable sleep environments are key, and smart mattresses offering temperature control can help those who overheat at night. Collop notes, “They can help cool the body, and as a falling body temperature is also associated with our circadian rhythm, they can assist with sleep.” However, smart mattresses are not a cure-all for underlying sleep issues.
Not getting enough sleep can negatively impact both short- and long-term memory, weaken the immune system and increase the risk of obesity, diabetes and cardiovascular disease.
The Truth About Sleep Trackers
Sleep trackers elicit mixed reviews. “Sleep trackers perhaps can be useful to alert one there may be an issue, but I see more people that are negatively affected,” says Paul Zolty, MD, of Piedmont Physicians Pulmonary and Sleep Medicine. “They make people unduly focused on their sleep and this accentuates insomnia in many, where anxiety about sleep is actually the self-enhancing root of the problem. The most common advice I give regarding sleep 
trackers is for people to take them off when sleeping!”
To promote better sleep minimize or avoid TV, social media and work before bedtime. Instead have a wind-down routine about 45 minutes before bedtime to signal to your brain it’s time to rest.
Scott Leibowitz, MD, Medical Director of Sleep Medicine at Northside Hospital Healthcare and the Sleep Medicine Practice of Laureate Medical Group, agrees: “I encourage patients not to be hung up on their sleep data. These devices are not a direct measure of sleep and prone to error. I find them more helpful to assess relative degrees of change in patients being treated for sleep disorders.”
Expert Tips for a Better Night’s Sleep
At the end of the day, current technology does not eliminate sleep problems, but it can be a helpful supplement when paired with behavioral changes. Atlanta Insomnia and Behavioral Health Services psychologist Katrina Speed offers several “no cost” tips for a better night’s sleep:
• Keep it Consistent: “Have a baseline routine that you stick to for time-to-bed and time-to-wake and practice consistency of routines. The body and brain love predictability, so it’s hard if the timing is always switching up. That doesn’t mean that you can’t attend a holiday event or go on vacation, but return to baseline as soon as possible.”
• Wind Down with Self-Care: “Pair your regular bedtime with a wind-down routine about 45-60 minutes prior to sleep. Self-care should be diverse and include options that can be switched up as needed– think skincare, reading and a cup of noncaffeinated tea some nights or stretching, calming music and a shower on others. Minimize TV, social media and work directly prior to bedtime as this is associated with worse sleep outcomes – the brain needs a break to transition.”
• Skip The Sleep Aids: “Avoid over-the-counter sleep aids and substances for initiating sleep. Most are not well-regulated and, depending on the chemical combination, may actually worsen sleep through dreams, increased awakenings and/or inability to access needed sleep stages.”
Why Sleep Matters
“Sleep is crucial for optimizing our cognitive function and emotional regulatory needs,” says Leibowitz. “Sleep loss can increase the risk of obesity, diabetes, and cardiovascular disease, just to name a few of the consequences of insufficient sleep.” If sleep problems are affecting your health, don’t hesitate to seek help. Collop encourages consulting a sleep specialist or psychologist trained in cognitive behavioral therapy for insomnia (CBTI) for effective, evidence-based solutions.
Resources:
• Emory Sleep Center: emoryhealthcare.org/centers-programs/sleep-center
• Piedmont Sleep Medicine: piedmont.org/pulmonology/sleep-care/about
• Northside Sleep Disorders Center: northside.com/services/sleep-disorders
• Atlanta Insomnia and Behavioral Health Services: sleepyintheatl.com
