How to Beat the Screen Time Blues: Strategies for Getting Better Sleep
March 5, 2023
5 min read
We've all heard about the dangers of too much screen time, but how does that really affect us? One of the biggest consequences of our increasing digital dependence is sleep deprivation.
Sleep deprivation is a serious issue in the United States, with almost a third of adults struggling to get enough shut-eye. That's why it's important for us all to find ways to break our bad sleeping habits and ensure we're getting adequate rest each night—mentally and physically!
The Impact of Technology on Sleep
Sleep is critical for our health and well-being, but technology has made it difficult for us to get the rest we need. Screens from smartphones, tablets, laptops, and other devices all emit blue light that can disrupt our body's natural sleep-wake cycle.
This is because blue light suppresses the production of melatonin, the hormone that regulates our sleep. As a result, we may feel tired and groggy during the day and experience difficulty concentrating or staying alert.
In addition to disrupting our sleep, too much screen time before bedtime can also lead to other health problems. Studies have proven that excessive screen time can increase the risk of obesity, depression, and anxiety and contribute to eye strain and headaches.
5 Tips to Reduce Screen Time Before Bed
Nowadays, most of us spend countless hours in front of screens and devices before bed. Some of us may not even realize it, but all this screen time can significantly impact our sleep quality. That's why it's essential to take steps to reduce your screen time before bed. Let's take a look at some simple tips that can help you do just that.
1. Create a Bedtime Routine
Creating a bedtime routine is a great way to prepare yourself for getting a good night's rest. This routine should include taking a warm bath or shower, reading a book, journaling your thoughts, or practicing yoga poses and deep breathing exercises.
All of these activities can help relax your mind and body before you hit the sack. Avoid using any technology during your bedtime routine so that your mind isn't distracted by digital stimuli before you go to sleep.
2. Set a Time Limit
Feeling overwhelmed by the amount of time you spend with your phone or laptop? Take control by keeping an eye on how much time is spent online each week, then gradually decrease those numbers until finding adequate contentment between digital pursuits and real-life activities such as physical exercise or quality socializing with friends.
Keep track of how much screen time you get each week—then gradually reduce it until you reach an acceptable level that suits both sides. Setting limits will help keep distractions away during nighttime and positively impact your sleep schedule!
3. Create No-Screen Zones
Another way to limit screen time is to create "no-screen zones" around your house. This means setting up areas where devices are not allowed—such as the bedroom—and sticking to it.
If possible, designate an area in your home specifically for devices to keep them out of sight when not in use. This will help you avoid temptation and make it easier for you to stick with your no-screen zone rules.
4. Create a Relaxing Sleep Environment
Keep technology from ruining your sleep is by creating a relaxing environment in which you can drift off peacefully each night. Invest in blackout curtains or blinds and turn down the thermostat if necessary so that your bedroom is comfortable and dark when it's time for bed.
Try using essential oils like lavender and chamomile to help reduce stress levels before bedtime. You can also invest in noise-canceling headphones if outside noises keep you up - they're great at blocking disruptive sounds so that you get the restful slumber your body needs!
5. Reduce Blue Light Exposure
Blue light from electronic devices such as smartphones, tablets, laptops, televisions, etc., has been shown to interfere with our body's natural production of melatonin (the hormone responsible for regulating our circadian rhythms or sleep-wake cycles).
To reduce blue-light exposure before bedtime, try wearing blue light-blocking glasses or downloading an app like f.lux that filters out this type of light from your device screens. This can help ensure that you aren't exposed to blue light too close to bedtime, which could disrupt your ability to fall asleep quickly and easily.
Other Ways to Improve Sleep
In addition to reducing screen time before bed, there are several other ways to improve sleep:
Avoid Caffeine and Alcohol Before Bed
Both caffeine and alcohol can disrupt sleep and should be avoided before bed. Caffeine is a stimulant that can keep the mind and body awake, while alcohol may make you feel drowsy initially but can lead to disrupted sleep later in the night.
Exercise Regularly
Exercise is your ticket to a better night's sleep. Adding physical activity into your daily routine has been linked to positive mental health and improved mood, which can help you drift off faster at the end of the day. Just make sure not to do it too close to bedtime, as an intense workout could have stimulating effects that hinder quality restful slumber!
Increase Sunlight Exposure
Finally, getting plenty of natural light during the day is essential for regulating your circadian rhythm and ensuring good quality restorative sleep at night. Try taking regular breaks throughout the day where you step away from your computer or phone and go outside for some fresh air—this will help reset your body clock and prepare it for bedtime later in the evening!
Kick Your Late-Night Screen Habit for Good
Breaking away from our phones and laptops after dinner can seem like an impossible task, but with dedication and discipline, anything is possible! Try creating an environment that supports restful sleep; swap those more mindless activities like scrolling through feeds with something more meaningful such as reading books, journaling, or trying some deep breathing exercises.
So say goodbye to those endless hours spent scrolling through social media feeds late into the night—it's time to start enjoying higher-quality rest while dedicating more meaningful moments during waking hours instead!
