Staring at screens right before bed can disrupt your sleep cycle and lead to a range of health concerns. Eye strain, headaches, and other physical symptoms may occur. Even more, blue light from screens can interfere with the body’s production of melatonin, a hormone that is necessary for healthy sleep cycles. For these reasons, experts suggest avoiding screens in the hours surrounding bedtime.
As technology encroaches more and more into our lives, it is becoming increasingly difficult to avoid screens. TV, tablets, and phones are so ubiquitous that use often goes unchecked, especially when it comes to activities near bedtime. But limiting screen time around bedtime is important in preventing both physical and mental issues.
Although avoiding screens can be difficult, there are a few simple ways to make the process easier. To start, try to put away all screens and electronics at least one hour prior to sleep. If this is not possible, reducing screen brightness to the lowest setting and using blue light filter glasses can help. Furthermore, trading in screens for calming activities can increase the chances of a successful sleep cycle.
Why We Should Avoid Screens Before Bed
Physical symptoms associated with screen use before bed can be uncomfortable and distracting. Over time, this activity can lead to more serious health concerns. Eye strain, headaches, and worsening of already existing conditions can be caused or exacerbated by too much exposure to blue light. Additionally, blue light interrupts production of melatonin, which is necessary for healthy sleep.
Without adequate melatonin production, sleep interruption is likely. Studies have shown that insufficient melatonin production linked to blue light exposure can cause sleeplessness and keep people from achieving a full cycle of rest and rejuvenation each night. In these cases, medical help can be necessary to reset the body’s natural approach to sleep.
Alternatives to Screen Use Before Bed
Fortunately, there are ways to reduce the amount of blue light exposure before bed. One of the most effective ways is to put away screens entirely at least one hour prior to the desired sleep time. During that hour, bring in calming activities such as reading a book, journaling, or listening to light music. The goal should be to relax the mind and body and get ready for sleep.
When screen use before bed cannot be avoided, there are still options to help reduce blue light exposure. Changing the screen’s brightness level to the lowest setting possible and wearing blue light filter glasses are two easy methods to help limit blue light coming from a screen. Additionally, filtered night mode settings may be available on some screens, such as for both iPhones and Androids.
For those who have difficulty avoiding screens before bed, there are a few other alternatives. Setting limits for oneself in terms of time and type of usage can help reduce exposure as well. For example, if checking emails is necessary before bed, set a time limit for avoiding long, drawn out and stressful conversations.
Simple Rules to Follow Before Bed
- Put away screens at least an hour before bed.
- If unavoidable, reduce brightness levels and use blue light filter glasses.
- Night mode settings can be enabled for many screens.
- Replace screen use with calming activities to prepare for sleep.
- Set limits for time and type of usage when necessary.
Conclusion
Though it can be difficult, avoiding screens before bed is essential for better health. Not only can eased screen time help prevent physical discomfort, but it can also avoid more serious health implications in the future. Finding alternatives to screen time before bed can help put the body and mind in the best state for restful sleep.