If reading is part of your nightly routine, consider sticking to paper books rather than digital. In a study published in the journal PNAS, people produced 55 percent more melatonin (the sleep hormone), spent 11 percent more time in deep sleep and felt more energized the day after reading a printed book before bed compared with when they read on a tablet. Study author Anne-Marie Chang, Ph.D., says exposure to blue light emitted by e-readers within an hour of bedtime can disrupt circadian rhythms that govern sleep.
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