If you’re having trouble sleeping, it might be because of your screen time. Learn how screens before bed can disrupt your sleep. Get tips to improve your bedtime routine for better rest.
Can’t Sleep? This Common Habit Might Be to Blame!
🔑 Key Takeaways
- 😴 Blue light from screens messes with your sleep cycle
- 📱 Devices before bed keep your brain awake, making it hard to relax
- ⏰ A screen-free wind-down routine improves sleep quality
- 🌙 A dark, quiet, cool bedroom is best for sleep
- 🧘♀️ Reading and meditation help you relax better
Introduction
Do you often struggle to fall asleep? You’re not alone. Millions face insomnia and poor sleep. A common habit might be to blame: using electronic devices too close to bedtime.
Screens are everywhere in our lives. They’re for work, fun, and staying in touch. But the blue light they give off can disrupt sleep. The more screen time before bed, the harder it is to sleep.
Want to sleep better?
Look at your screen habits before bed. We’ll explore how screens affect sleep and offer tips for a better bedtime routine.
Say goodbye to sleepless nights and hello to restful sleep.
How Do Screens Disrupt Your Sleep?
It’s easy to spend late evenings on screens. But it’s not good for sleep:
Melatonin Suppression
Melatonin controls your sleep-wake cycle. It rises in the evening, telling your body to sleep.
But the screens’ blue light messes with this. It lowers melatonin levels, keeping your brain awake.
One study found two hours of screen time before bed lowers melatonin by 22%. This means your brain stays alert when it should relax.
Blue light tells your brain to stay alert, not relax. It takes hours for melatonin to recover. This leaves you awake, struggling to sleep.
Mental Stimulation
Screen time at night also keeps your mind active. It’s hard to relax when you’re checking emails or playing games. Your brain is like a car engine revving when you’re on screens.
Good sleep needs your brain to relax. Too much mental stimulation stops it from winding down.
Poor Sleep Quality
Using screens at night affects your sleep badly.
Even if you fall asleep, the mental buzz and low melatonin levels stop you from getting deep sleep.
You might wake up a lot or too early. This kind of sleep doesn’t help your mind or body as much as good sleep does.
So, you might feel tired and unrefreshed even with 7-8 hours in bed.
Try keeping a “parking lot” notebook by your bed.
If you wake up with thoughts, write them down for the morning. This can help you relax and sleep better.
How to Break the Habit
Now you know how screens hurt your sleep, let’s find ways to stop the habit and sleep better:
Set a Digital Curfew
Stop all nonessential screen time at least an hour before bed—better if it’s two or three.
Make a clear boundary to ease into bedtime. It’s not just the blue light but also the mental activity that messes with sleep.
This rule applies to TVs, laptops, tablets, e-readers, smartphones, and video game consoles.
If you must use a screen, switch to night mode or wear blue light-blocking glasses. But try to avoid it for as long as you can.
Most people don’t realize how much time they spend on devices before bed. Start tracking your screen time with an app or journal. You might be surprised at how much you use it!
Create an Alternative Wind-Down Routine
Consistent sleep habits and routines help a lot.
Find screen-free activities that relax you and look forward to each night.
Try a warm bath, stretching, reading, journaling, meditation, or deep breathing. Find what works best for you.
Choose activities that calm your mind and body.
Make sure to protect your wind-down time. Don’t let it get pushed aside.
The more you do it, the more your brain will link it to sleep.
Optimize Your Sleep Environment
Your bedroom’s setup is key for good sleep. To sleep well, your bedroom should be:
- 🌙 Dark—Use curtains or an eye mask to block light. Cover or remove any glowing devices.
- 🔇 Quiet—Use earplugs or a white noise machine if noise bothers you. Silence phones and devices.
- 🌡 Cool—Keep the room between 60-67°F. A cool room helps your body temperature drop for sleep.
- 🛏 Comfortable—Get a good mattress, pillows, and bedding that feels cosy.
Benefits of Sleeping Screen-Free
Creating a screen-free bedtime routine is tough, but it’s worth it. By avoiding screens at night, you can enjoy:
- An easier time falling asleep
- More continuous, high-quality sleep
- Feeling more refreshed and energetic in the morning
- Better daytime alertness and focus
- Improved mood and emotional regulation
One study found that reading on an iPad before bed took longer than falling asleep. It also led to reduced evening sleepiness and shorter REM sleep. Melatonin levels were suppressed, and alertness was lower the next morning. Don’t let screens steal your rest!
Conclusion
In today’s world, it’s hard to put down our devices. But unplugging before bed is key to protecting your sleep.
We can choose better bedtime activities by understanding how screens disrupt our sleep.
Start setting a screen cut-off time and gradually move to a digital curfew. With discipline and a bit of trial and error, you’ll sleep better and wake up refreshed.
FAQs About Can’t Sleep
Is it bad to watch TV before bed?
Yes, TV before bed can harm your sleep. The blue light from screens suppresses melatonin, keeping you awake. The mental stimulation from TV also makes it hard to relax and sleep.
What is the best bedtime routine for sleep?
A good bedtime routine relaxes you and disconnects you from stress. It includes a regular sleep schedule, avoiding screens, a warm bath, light stretching, reading, journaling, meditation, or deep breathing.
How can I fall asleep instantly?
There’s no surefire way to fall asleep instantly, but you can help it along. Keep a regular sleep schedule, exercise, avoid caffeine late, create a dark, quiet bedroom, and use relaxation techniques. If sleep issues persist, see a doctor.
What foods help you sleep?
Some foods can help with sleep due to their sleep-regulating hormones and chemicals. These include milk, fatty fish, nuts, rice, cherries, kiwis, and whole-grain crackers or cereals. Eating a balanced diet and avoiding big meals before bed supports sound sleep.