I’m A Functional MD: My 4 Nonnegotiables For Deep Sleep & Fewer Wakeups

As part of your bedtime transition period, Lipman suggests switching off electronics at least an hour or two before you go to sleep. If you’re only going to follow one of these sleepytime protocols, this would be it. According to Lipman, “[Artificial light] is one of the biggest—if not the biggest—issue with cultural arrhythmia, or why so many people have a sleep problem.”

He continues, “Melatonin, which is your primary sleep hormone, is not going to be secreted if there’s any little bit of light.” So if you’re exposed to the haze of your computer or phone screen late at night, it could trick your body into thinking it’s earlier than it is.

“By not letting all that blue light in, your body gets ready to start secreting the melatonin,” Lipman adds.