PUT THE TECHNOLOGY DOWN BEFORE BED!!

As we go about our daily lives, we are increasingly surrounded by screens – from smartphones and laptops to televisions and tablets. While these devices have made our lives easier and more connected, they can also have a negative impact on our sleep when used before bedtime. In this article, we will explore why you should avoid screen time and blue light before bed, and how it can affect your sleep.

What is blue light?

Blue light is a type of light that is emitted by electronic devices such as smartphones, tablets, and televisions. It has a short wavelength and is particularly effective at suppressing the production of melatonin, a hormone that regulates our sleep-wake cycle. Exposure to blue light before bedtime can therefore disrupt our natural circadian rhythm, making it harder to fall asleep and stay asleep.

How screen time affects your sleep

The effects of screen time on sleep have been widely studied, and the evidence is clear – exposure to screens before bedtime can have a negative impact on sleep quality and duration. Here are some of the ways that screen time can affect your sleep:

1. Suppresses melatonin production: As mentioned earlier, exposure to blue light can suppress the production of melatonin, making it harder to fall asleep and stay asleep.
2. Affects sleep quality: Studies have shown that people who use screens before bedtime experience poorer sleep quality, with less time spent in deep sleep and more time spent in light sleep.
3. Delays sleep onset: Using screens before bed can delay the onset of sleep, making it harder to fall asleep at a reasonable hour.
4. Increases alertness: The light emitted by screens can increase alertness and make it harder to wind down and relax before bed.

What you can do to reduce screen time before bed

If you want to improve the quality and duration of your sleep, it is important to reduce screen time before bed. Here are some tips for doing so:

1. Establish a screen-free bedtime routine: Create a routine that involves relaxing activities such as reading, taking a bath, or listening to calming music. This will help your body wind down and prepare for sleep.
2. Avoid screens for at least one hour before bed: This will give your body time to adjust to the lack of blue light and start producing melatonin.
3. Use apps or settings that reduce blue light: Many devices now have settings that can reduce the amount of blue light emitted, making it less disruptive to sleep.
4. Keep screens out of the bedroom: This will help you associate the bedroom with sleep rather than work or leisure activities.

In conclusion, screen time and blue light can have a negative impact on sleep quality and duration. By reducing screen time before bed and establishing a screen-free bedtime routine, you can improve the quality of your sleep and wake up feeling refreshed and energized. So, put down the phone, turn off the TV, and give yourself the gift of a good night’s sleep.