Now, if you like the convenience of having an e-reader, there is a way to get around the negative effects on your sleeping patterns.
Both Kindle and Nook have e-readers that aren't backlit with blue light. The Kindle Paperwhite and the Nook GlowLight are both front-lit. They each have a white background with black typeface, just like a book. These are, by far, your best choices if you like to read before bedtime.
What should you do if you want to continue using your existing Kindle Fire, Nook Color, iPad and iPhone for reading?
It's best to shut them down a couple hours before bedtime. Then, just switch over to print materials for the last hour or two before falling asleep.
To reset your circadian rhythm and get the sleep you need each night, it is recommend supplementing with time-released melatonin. It works like regular melatonin to put you to sleep quickly. But it works longer, which helps keep you from waking up during the night.
Because melatonin is a hormone, its best using it only on a short-term basis. You just need it until you've re-established your natural sleep/wake patterns. Look for a formula that contains about 4 or 5 mg. of time-released melatonin.
It's also a good idea to select a melatonin formula that contains a few herbs that have been proven to help you sleep soundly.
For example, valerian and hops can help you sleep longer, and more deeply. And they do it naturally. Lemon balm is great, too, because it produces a calming effect.
Remember, always consult your medical doctor before follow through with any suggestions written here.
Have a great day.
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