Reducing Screen Time Before Bed for Better Sleep Hygiene

Digital screens take up a lot of our lives, and the blue light that is emitted from those devices can interfere with your circadian rhythm, which is the cycle that signals to the body when it’s time to go to sleep and when it’s time to wake up. Prolonged exposure to blue light can also delay the onset of REM sleep, which can eventually impact your concentration and alertness throughout the workday. Here are some tips to ditch the digital so you can get a five-star snooze:

Set a Bedtime

It matters less what time you choose to go to bed and more that you’re getting your total seven hours of sleep. Be sure to keep your bedtime consistent, as this plays a direct role in your quality of sleep.

Create a Routine

Creating a routine that signals to your body that it’s time to go to sleep is essential. Rather than scrolling through your digital devices before bed, create a non-digital routine, like reading a book, taking a hot shower, or meditating. This allows your body to start to relax and prepare for a good night’s rest.

Keep Your Devices Out Of Arm’s Reach

Mute your digital devices and put them out of direct reach an hour before you go to bed. This will help you focus on your non-digital routine and avoid falling into the habit of mindlessly picking up your phone.

Be Prepared for Challenges

If scrolling has become a big part of your nighttime routine, it may be more challenging to ditch digital devices before bed. Keep a list of alternative activities that you can reference if you’re struggling. A few ideas include journaling, stretching, making a cup of tea, or using an adult coloring book.

Sweet dreams!

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