The most effective way to remove those distractions is to eliminate technology from our sleep routine. Not only does it keep our brains active, but the very screens disturb our sleep patterns.
For me, the best thing is an uncluttered bedside table. No iPad, no iPhone. Not even an alarm clock - I keep that on the other side of the room so its harder to hit the snooze button. Here's what I recommend:
- Water carafe
- A book or magazine
- Family photo
- Lavender sachet or plant
Simplifying your nightstand helps minimize your evening routine, calming and relaxing your mind before bed. A lightly scented natural lavender candle or live plant has been found to slow down heart rate, lower blood pressure and put you in a relaxed state.
One more thing - the harsh blue light from CFL and basic LED lights can disrupt your sleep patterns, so while I'm all for energy efficiency, I recommend keeping your nightstand lamp bulbs incandescent or Philips HUE bulbs which can mimic incandescent coloring.