Reducing Screen Time Before Bed Improves Sleep
With the ever increasing role of technology in day to day life, it is important to understand how much this technology can interfere with our sleep. Screen time before bed can have a major effect on one’s quality of sleep. It is suggested that by monitoring and reducing screen time, an individual can immensely improve the amount and quality of their sleep.
Screen time consists of television, computers, and using your phone. Naturally, these activities emit blue-light from screens. This blue-light disrupts the body’s built-in circadian rhythm which explains why it affects the quality of sleep. The natural circadian rhythm of the body is designed to be affected by sunlight and the amount of light decreases.
People are exposed to unnatural amounts of blue light before bed that can affect certain brain chemicals that are responsible for sleep. This leads to the brain staying active during a time when it should be winding down, making it difficult for an individual to fall asleep. It is important to understand the effects of screen time as not getting enough sleep can have both short and long term outcomes to an individual’s health.
Monitor and Reduce Screen Time Before Bed
It is important to monitor and reduce one’s screen time before bed to insure proper sleep. This is best accomplished by setting a consistent routine, similar to how one might manage sleep. For instance, if you commit to powering off all screen ninety minutes before bed then you will begin to develop a consistent sleep routine. Doing so will habituate your body to feel more sleepy at the bedtime you portrayed.
One can also invest in dimmer switches or blue light filtered glasses to help block out the blue light from screens. Additionally, taking time out of your day to exercise or go outdoors can help reset the circadian rhythm. These activities help to reduce the amount of blue light introduced.
Things to Avoid When Reducing Screen Time Before Bed
When working to reduce screen time, it is important to remember to avoid certain activities. Do not use your phone to check emails, watch the news or make important decisions right before bed as these activities can keep your brain engaged and alert. Additionally, avoid using devices that require you to hold them close to your eyes, such as your phone, tablet, and laptop. These devices can emit the most intense amount of blue light source.
Furthermore, avoid using electronics that use LED or LCD screens primarily. As previously mentioned, LED and LCD emit a blue light that can mess with one’s sleep quality and quantity. If it is necessary to check up on work or catch up on emails, it may be best to complete these tasks earlier in the day, or invest in blue light glasses to wear while using screens.
Finally, do not eat in front of screens. Eating in front of screens often leads to mindless eating, not feeling satisfied, and can delay digestion which can all bring difficulty for an individual to fall asleep.
Things To Include When Reducing Screen Time Before Bed
- Prepare your brain to relax before you sleep
- Reserve screens for activities involving relaxation
- Create a list of activities that can help to sleep better (reading a book, journaling, etc.)
- Commit to powering off all screens ninety minutes before bed
- Utilize physical activities such as exercising or going outdoors
Conclusion
Reducing screen time before bed is an effective method to improving the quality and quantity of sleep. It is important to monitor and reduce screen timer before bed by avoiding activities such as emails, watching the news, and eating in front of screens. Additionally, a good sleeping routine can be formed by including activities such as reading a book or journaling before bed. These activities can help to improve one’s sleep dramatically.