The rise of technology and electronic devices has made our lives more convenient and connected than ever before. However, as we spend more time staring at screens, we may be putting our sleep quality at risk.
The blue light emitted by electronic devices such as smartphones, tablets, and laptops can suppress the production of the sleep hormone melatonin, which can make it more challenging to fall asleep and stay asleep. In this blog post, we will explore the impact of screen time on your sleep quality and offer tips on how to mitigate its effects.
How screen time affects sleep?
The blue light emitted by electronic devices can trick your brain into thinking it's still daytime, which can disrupt your body's natural sleep-wake cycle. Studies have shown that exposure to blue light before bedtime can reduce the amount of time you spend in REM (rapid eye movement) sleep, the stage of sleep critical for learning, memory consolidation, and emotional regulation.
Moreover, the constant stimulation of electronic devices can increase stress and anxiety levels, which can make it more difficult to fall asleep and stay asleep.
Tips to reduce screen time before bed
If you're struggling to get a good night's sleep, reducing your screen time before bed can help. Here are some tips to help you limit your exposure to blue light and improve your sleep quality:
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Establish a device-free zone in your bedroom: Keep your bedroom free of electronic devices to avoid the temptation to use them before bedtime.
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Set a screen curfew: Establish a time in the evening after which you will stop using electronic devices. Try to avoid using devices for at least an hour before bed.
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Use blue-light-blocking glasses: These glasses can help reduce the impact of blue light on your sleep quality. Wear them for a few hours before bedtime to prepare your body for sleep.
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Use the night shift mode on your devices: Many devices have a "night shift" mode that reduces the amount of blue light emitted by the screen.
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Read a book or listen to relaxing music: Instead of scrolling through your phone before bed, try reading a book or listening to relaxing music. These activities can help you wind down and prepare for sleep.
In conclusion, the impact of screen time on sleep quality cannot be overstated. Reducing your exposure to blue light before bedtime might help you to improve your sleep quality.
Having troubles to keep a healthy sleeping routing? Reach out for personalized support. Our certified team of sleeping coaches will help you improve your sleep so you can wake up feeling refreshed and energized!
Sleep well!