We live in an age where we are inundated by technology that claims to make our lives easier. However, staying constantly plugged in can have a negative effect on our physical and mental health- especially when it comes to sleep. In order for you to get a full night of restorative sleep, it is important to unplug before bed.
Our electronic devices like phones and tablets are almost constantly causing distractions throughout the day, but they can affect our sleep in more ways than one. Studies show that the blue light emitted from screens can suppress the body’s production of melatonin, which helps regulate sleep. Furthermore, the use of electronic devices late at night can cause insomnia due to the stimulation our brains experience from the content that we consume.
So, if you want to get a better night sleep, it is important to turn off all of your electronic devices at least 30-60 minutes ahead of actual bedtime. Nowadays, some devices can even have “bedtime” settings that will block the amount of time that you can be on your phone. This allows for you to transition from your day in a smoother and more mindful way.
Maximizing Sleep Quality Through Unplugging Before Bed
Turning off all your technology an hour before bed allows your body to go through its natural sleep cycle and achieve restorative sleep. In the hours before you fall asleep, tie up any loose ends that you may have finished during the day. This can be achieved by writing in your journal, stretching, or thinking about what you are grateful for. One of the more difficult parts is not responding to texts at all hours of the night. The stakes often feel higher when we are in a constant state of being connected.
Instead of staying in a state of anxious anticipation throughout the day or night, allow yourself to embrace the power of unplugging. Be at peace knowing that you can always respond back to anything the next morning.
Unplugging as a Source of Invigoration
Unplugging before bed can also allow for you to have an invigorated start to the day. Being able to set an intention for the following day allows for a feeling of control and a sense of accomplishment. Our technology allows us to be in overdrive for most of the day, so the moments before we go to sleep are essential for your mental, physical, and emotional well-being.
We often use our technology as a distraction to avoid the state of stillness that can be unnerving. However, during this period of unplugging, take a few moments to ground yourself. This can be in the form of deep breaths, visualizing yourself in your happy place, or doing a relaxation exercise.
As a result of taking these few moments to unplug, you can start the following morning with a sense of peace and presence. Overall, unplugging from technology before bed can have a multitude of positive effects on your mental and physical health.
Beneficial Activities to Do Instead Of Technology
- Reading a book in bed
- Taking a relaxing bath or shower
- Writing your thoughts in a journal
- Yoga or stretching your body
- Practicing mediation exercises
- Listening to calming music/podcast
Conclusion
Ultimately, unplugging from technology before bed will help you to de-stress, fall asleep with ease, and wake up feeling more rested and energized. When you make unplugging from technology part of your bedtime routine, you will be surprised by the profound effects that it will have on your mental and physical health.