How will you fall asleep tonight? If you’re like the average American in 2017, it will likely involve a screen of some sort: watching Netflix on your laptop until you doze off, scrolling through Facebook or news stories until you’re ready to sleep, or reading a book on your iPad or phone.
But using screens before bedtime could interfere with your sleep and overall well-being. Okay, okay, that sounds dramatic, but according to many well-researched studies, it may be true.
Adverse Health Effects
According to research from Brigham and Women’s Hospital in Boston, reading or browsing on a screen before bedtime not only makes it harder to fall asleep, but can also affect how alert you feel the next day. “Use of a light-emitting electronic device in the hours before bedtime can adversely impact overall health, alertness, and the circadian clock,” the study findings stated.
Exposure to screens at night may also interfere with melatonin production and your body's natural sleep-wake cycle. Over time, consistently poor sleep can affect your overall health and make it more difficult to feel rested and focused during the day.
If you're trying to improve your nightly routine, building better sleep habits can help you create a healthier approach to winding down and getting the rest your body needs.
Staring at screens for long periods may also contribute to eye strain and discomfort. Taking regular breaks throughout the day and limiting unnecessary screen time before bed can give both your eyes and mind time to rest.
What Can We Do?
You do not necessarily have to give up technology completely. Instead, try making a few changes to reduce screen time and create a more relaxing environment before bed.
- Start slowly by putting away your screens at least one hour before bedtime every night.
- Use your device's built-in settings or software designed to reduce blue light exposure in the evening.
- Take breaks often. Look up and away from your phone or device regularly throughout the day.
- Make your bedroom a tech-free sanctuary whenever possible.
- Avoid using your phone as your alarm clock and consider placing it away from your bed.
- Read a physical book before bed instead of scrolling through your phone.
- Create a consistent evening routine using simple bedtime routine tips that help signal to your body that it is time to wind down.
Creating a comfortable bedroom environment can also make it easier to relax at the end of the day. From supportive pillows to other products that help improve your sleep setup, explore sleep essentials that can complement a more comfortable bedtime routine.
It can also help to understand what happens after you finally put the phone down. Learning about the different sleep stages can give you a better understanding of how your body moves through a full night of rest.
Small changes can add up. By reducing screen time, creating a consistent routine, and making your bedroom a place designed for rest, you can take meaningful steps toward better sleep.
