Which one is recommended to increase the hours and quality of sleep you get per night?

Turning off all electronic devices early in the evening is recommended to increase both the hours and quality of sleep. The blue light emitted by screens from devices such as phones, tablets, and televisions can interfere with the body's natural circadian rhythm by inhibiting melatonin production, which is essential for sleep onset. Reducing exposure to electronic devices helps in creating a more conducive environment for sleep, allowing individuals to fall asleep more easily and enjoy deeper, more restorative sleep.

When devices are turned off, it also promotes relaxation and creates space for calming pre-sleep rituals, such as reading a book or meditating, further facilitating the transition to sleep. This practice can lead to a more consistent sleep schedule as well, as establishing a routine of winding down without screens can signal to the body that it is time to rest, thus improving overall sleep quality.

The other suggested approaches do not effectively promote a consistent or healthy sleep pattern. For instance, having a nightcap may initially seem to help with sleep onset but often leads to disruptions later in the night. Sleeping longer on weekends, while it may temporarily relieve sleep debt, does not promote a consistent sleep schedule, which is essential for optimal sleep quality. Engaging in vigorous activity before bedtime can actually increase adrenaline levels, making