Let's get your "Dexter" on. For your second challenge, you're going to be a serial killer -- of light, that is -- systematically snuffing out sources of brightness that may be keeping you awake, denying you restorative deep sleep, or waking you too early.
Not all light is created equal. A bright, blue wavelength (think cellphones and laptops), which is wonderful during the day because it boosts mood, attention and reaction time, is the most disruptive at night. Just when you're supposed to naturally be getting sleepy, light delays the release of sleep-inducing melatonin, which then resets the body's internal clock to a later schedule.
There are health risks, too: Even dim light exposure at night was linked to a higher risk of obesity, diabetes and high blood pressure, studies have found.
It's not just about eliminating light once you've gone to bed. As you learned from the last challenge, you should be avoiding screens an hour before you want to fall asleep.
So here's your first assignment with this second challenge: If you have a TV in your room, don't turn it on. And if you must have your phone by your bed in case of emergencies or it's your alarm clock, put the screen facedown so that it doesn't illuminate while you're drifting off.
The second assignment is to do some detective work. When you turn off the lights, let your eyes adjust and then look carefully around the room. Anything shining back at you like cat eyes in the dark? That's not good. Other than a smoke detector, you shouldn't see anything -- no alarm clock numbers, no Wi-Fi extender, no laptop or phone charger, no electronic toothbrush charging in the neighboring bathroom, no moon through the window. Good night, moon.
Pro tip: Socks can be good ways to cover up small electronics with lights. Think of the socks as gadget sleeping bags. Larger items may need a T-shirt.
Now, like Marty McFly, consider the future: What's your room going to look like when the sun comes up? Consider downing shades or pulling curtains. If that doesn't do the trick, think seriously about adding blackout curtains. Unlike the rest of your life, right now you want to be kept in the dark.
Sleep masks can also be effective. There are all sorts of styles to appease your inner child. You don't need to worry if they make you look silly because you'll be sound asleep.
Guess what helps with sleep besides all this darkness? Light! (During the day, of course.) Getting good exposure to natural light after you wake up helps regulate your circadian rhythm -- and sets you up for another visit to the Dark Side of the sleep Force.
