Q Even after getting into bed, I look at my smartphone and 1–2 hours pass. Is sleep hygiene really that important?
A The blue light from smartphones suppresses melatonin secretion, and social media and video content keep the brain in an aroused state. Simply turning off screens one hour before bed can meaningfully shorten the time it takes to fall asleep.
Detailed Answer
The blue light emitted by smartphones and tablets suppresses melatonin secreted by the pineal gland in the brain, weakening the sleep signal itself. On top of this, social media feeds and short videos stimulate dopamine and continually pull the brain into an aroused state. The three most effective principles of sleep hygiene are: avoiding screens starting one hour before bed, keeping the bedroom dark and cool (18–20°C), and maintaining a consistent wake-up time.
Korean Medicine Clinic Perspective
At Dongjedang, beyond screen use before bed, we advise avoiding stimulating conversations, late-night snacks, and vigorous exercise that stir Heart-Fire, and adding routines that activate the parasympathetic nervous system, such as foot baths or abdominal breathing. When lifestyle management alone is not enough, we combine herbal medicine and acupuncture treatment.
Related FAQs
-
Q
Can I return to natural sleep without sleeping pills? Sleeping without medication has been my dream for so long.
#Possibility / Realistic Goals
-
Q
I'm in my 70s. Will Korean Medicine treatment for a sleep disorder be effective? I'm not sure whether less sleep with age is normal or an illness.
#Possibility / Realistic Goals
-
Q
I'm being treated for depression and an anxiety disorder, and I also have insomnia. Can I receive psychiatric treatment and Korean Medicine treatment at the same time?
#Comorbidities
-
Q
I can't sleep at night because of chronic pain (back and joints). Which comes first—the pain or the sleep disorder?
#Comorbidities
-
Q
When I nap because I'm tired during the day, I sleep even worse at night. Does exercise help? How should I handle naps?
#Lifestyle Management