When’s the last time you got into bed without your phone? Almost 90 percent of Americans keep their phones in their bedrooms, despite frequent advice from sleep experts to stash them anywhere but. The good news is that you don’t have to swear off technology use altogether to protect your sleep, but cutting back might help you get a better night’s rest. Keep reading to learn more about the risks of screen time before bed and find tips for getting quality sleep. Light From Screens Disrupts Sleep. For years, the dominant theory about why screens mess with our sleep was that the blue wavelength of light emitted by electronic devices suppresses production of the sleep-related hormone melatonin, making it harder to fall asleep, Hale says. “There is still evidence to support that, but I would say that’s not the current overwhelming evidence. What may be more pertinent is that your bedroom should be free of all wavelengths of light. “You want to sleep in a dark environment, so having a small, bright screen flashing in front of your face is probably not a good idea Once you’ve figured out how much time you need to unwind, she suggests setting two reminders for yourself: First, set an alarm that’s a 10-minute warning, meaning you have 10 minutes of screen time left to get to a good stopping point in your current episode or to finish that email, she says. Then, set a second alarm for 10 minutes later, the time when you actually need to power down. Find Other Relaxing Habits to Implement Before Bed. When you’re ready to move into your bedroom, leave your screens elsewhere. If you’re not immediately ready for sleep, try some non-electronic calming activities, such as reading a book, flipping through a magazine, or listening to music, Hale says. Other options might include meditating, journaling.
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How To Make Sure Phone Use Does Not Ruin Your Sleep
