Switch off at night

Your head should be more than a metre away from any electrical equipment. Photo / Getty Images

Why is it that, these days, we all seem to be so tired, fatigued and not well-rested? It's the plague of modern society, affecting our lives more than any generation before us.

To me the answer is obvious - there's too much technology inside our bedrooms.

It's bad enough that we're so wired on the infomania highway during daytime (listen-up all you BlackBerry addicts) but now we're letting technology overtake our sleep hours.

Tally up just how many electronic devices you have in your bedroom. A TV perhaps, or a portable phone, DVD player, iPod, cellphone, electric alarm clock, or radio. And heaven help you if your bedroom is also your home office, equipped with computer, fax and scanner. And let's not forget, of course, that dreaded BlackBerry.

Several research studies have found evidence that electro-magnetic field waves (EMF) can alter melatonin's circadian rhythm by suppressing its nocturnal rise, thus disrupting your proper sleep rhythm. It follows that if you want to get a better sleep - and even if you think you sleep well enough already - clean out the electronics from your bedroom.

If you can't bear the thought of a bedroom free of gadgets, try compromising.

If, for example, you must have a television in the bedroom, put it in an entertainment centre or cupboard so it can be shut away when not in use.

If it must be free-standing, place a cloth or piece of fabric over the screen at night. This is simple but effective.

Plants are said to help absorb some electrical pollution. The rule of thumb is one big plant for each item of electronic equipment. Palms, peace lilies and spider plants are thought to absorb the most electrical charges.

If you cannot remove your computer, fax, printer, and other work-related electronics, at the very least turn off the machines at night (it will help your carbon footprint too), turn the computer screen around and close laptops, and put a plastic cover on them.

Make sure electronic items, including clock-radios and phones, are at least 1.2m from where you rest your head while you are asleep.

Sleep problems are complex and removing TVs and computers from your bedroom won't automatically return you to prized slumber, but it's an excellent place to start. So if you want to return to good sleep at night, do yourself a favour - clean out your room and make it a place not to be entertained, but to sleep.

* Janet Kinosian is author of The Well Rested Woman.