As life moves faster, so do our sleep habits. We often forget to shut down our devices, like our phones and laptops, before we lie down in bed. But what many of us don’t know is that the artificial light from screens can interfere with our natural sleep rhythms, making it harder to fall asleep and stay asleep. That’s why it’s important to avoid screens before bedtime.
Studies show that the blue light from screens can disrupt our levels of melatonin, also known as the sleep hormone. This can prevent us from achieving deep, restful sleep and even lead to insomnia. Melatonin helps to regulate our circadian rhythm, which is the body’s internal clock. By looking at screens, it throws off our body’s natural rhythm, making it difficult to sleep.
If you’re like many of us, you’re probably addicted to your phone and feel the constant need to stay connected. However, for the sake of better health and well-being, it’s important to recognize when we need to unplug. Having a strict “no screens before bed” rule for at least an hour or two before bedtime can help you to get a good night’s rest.
The Effects of Screens on Health and Productivity
Research has also found that spending too much time on our phones, tablets, and similar devices can negatively impact our productivity, health, and wellbeing. Looking at screens can cause a drop in energy levels and concentration, affecting both mental and physical health. Excessive screen time has even been linked to obesity, as it conflicts with physical activities, such as exercise.
It’s no secret that looking constantly at our devices can affect our social lives as well. We are so focused on the screens in our hands that we lose sight of the people and things around us. This can cause us to become distracted and fail to connect with others on an emotional level.
Actions You Can Take to Avoid Screens Before Bedtime
We all need to learn better ways to limit our exposure to blue light to prevent it from interfering with our wellbeing. Here are a few tips on how to make it happen:
Turn Off Notifications
Start by turning off all notifications. This will help eliminate the temptation to check your phone. If you think you’ll break this rule, make sure to either put it on “Do Not Disturb” mode or turn on the “Night Mode” setting.
Use an Alarm Clock
Instead of feeling the urge to constantly check your phone, invest in a good alarm clock for your room. This will eliminate the need to check the time and will help you establish a better sleep/wake cycle.
Do Something Calming Before Bed
Practicing some sort of relaxation before bed is a great way to help you fall asleep. Take a warm shower, read a book, sip some tea, and listen to soothing music. These activities can help you combat the urge to look at your phone.
Create a Clean Space
Make sure to keep all screens and devices away from your bedside. This will reduce the temptation of having your screens around. It may take some time to be able to adapt to this habit, but eventually you’ll get there!
- Turn off notifications
- Use an alarm clock
- Do something calming before bed
- Create a clean space
Conclusion
When it comes to our health and well-being, it’s important to limit our exposure to screens before bedtime. Too much exposure to blue light can interfere with our sleep cycles, productivity, and overall health. Avoiding screens before bed is an excellent step you can take towards a healthier lifestyle.