Screens Off, Sleep On: Your Guide to Better Rest

Sleep is essential for both body and mind as it is the time when the body and mind heal, restore, and recharge, preparing us for the next day. However, in today’s world, excessive use of electronic devices has made it essential for us to educate ourselves on the importance of turning off our screens for optimal sleep. Smartphones, laptops, or tablets- all devices with screens emit artificial blue light that tricks the brain into thinking it is still daytime, making it challenging to fall asleep. Prolonged exposure to blue light has significant consequences for our sleep, including reduced production of the hormone melatonin and cell damage to retinal cells.

In this article, the science behind the relationship between screens and sleep patterns is discussed. The consequences of a night spent peering into our devices before bedtime are explored. Furthermore, a list of tips and tricks to ensure getting the most out of sleep is provided.

The Science of Screens and Sleep

The blue light emitted from screens overlaps with natural light, which affects the daily rhythms of our body. Prolonged exposure to blue light suppresses the production of melatonin hormone. This makes it easier for us to stay awake and harder for us to maintain a natural sleep pattern. Blue light also disrupts our body’s circadian rhythms and can significantly affect retinal cells, leading to cell damage.

The Consequences of Screen Time Before Bed

Staring at screens before bedtime can cause various issues, including difficulty falling asleep, poor quality of sleep, increased heart rate, negative moods in the morning, and retinal cell damage.

The Solution: Screens Off, Sleep On

To improve sleep quality to change our relationship with screens is essential. Here are some practical tips:

1. Establish a digital sunset – unplug from screens for at least an hour or more before going to bed. Try reading a book, indulging in a warm bath or spending time with loved ones. By dedicating this wind-down time, you help your body’s natural sleep process.

2. Avoid looking at blue light – try turning on night mode or getting yellow lenses or filters, reducing the amount of blue light absorbed.

3. Limit exposure throughout the day – reduce the level of stress hormone and alertness by limiting screen time before bed.

4. Spend more time outside – it enhances the production of melatonin at night.

5. Set the perfect sleeping environment – remove all electronic devices from the bedroom, ensure the bedroom is cool, dark, and has comfortable pillows and blankets.

Sleep is a vital aspect of our overall well-being, and incorporating simple tips into our daily routines can establish healthier sleep habits. By fostering a habit to prioritize sleep over our attachment to screens, we can greatly benefit our lives – it’s time we say Screens Off and Sleep On.