Are you struggling to fall asleep at night, even after a long day of work? Do you find yourself tossing and turning for hours, unable to switch off your mind? If so, you might want to take a closer look at your time spent on screens. According to recent studies, the use of electronic devices before bed can have a significant impact on your sleep quality and quantity. In this blog, we will explore the science behind the effect of screen time on sleep and provide you with tips and tricks to improve your sleep hygiene.
The Effect of Screens on Sleep
Sleep is a complex process that is regulated by our internal biological clock, also known as the circadian rhythm. This internal clock is influenced by external factors such as light exposure, which helps to synchronize our sleep patterns with the 24-hour day-night cycle. However, the blue light emitted through electronic screens, such as those on smartphones, tablets, and computers, can disrupt this natural process by suppressing the production of melatonin, a hormone that regulates sleep.
In a study published in the Proceedings of the National Academy of Sciences in 2015, participants were exposed to the blue light emitted by electronic devices (specifically, an iPad). Compared to participants who were not exposed to screens, “took longer to fall asleep, had reduced evening sleepiness, reduced melatonin secretion, later timing of their circadian clock, and reduced next-morning alertness.”
Additionally, the blue light emitted by screens can suppress the production of delta waves, which are associated with deep sleep. As a result, even if we spend the same amount of time in bed, our sleep quality may be reduced, leading to feelings of fatigue and irritability the following day.
Tips to Reduce Screen Time Before Bed
If you're struggling with sleepless nights, reducing your screen time before bed is one of the most effective ways to improve your sleep hygiene. Here are some tips to help you cut back on your device usage:
- Set a screen curfew: Decide on a time after which you will avoid using electronic devices. Ideally, this should be at least 30 minutes to an hour before bedtime to allow your brain to wind down.
- Use available device features: Many devices have available features or apps that can set a usage time limit, remind you when it’s time to put your phone down, or set your device to “do not disturb” that can make it easier to put your device down.
- Opt for calming activities: If you feel a compulsion to reach for your device, fight the urge by opting for calming activities such as reading, writing, drawing, or listening to music.
- Charge your devices outside the bedroom: Keeping your devices out of the bedroom can help reduce the temptation to use them before bed. It also helps create a sleep-friendly environment that is free from distractions.
How to Create a Sleep-Friendly Environment
In addition to reducing screen time and finding alternative activities, creating a sleep-friendly environment can also help improve your sleep quality. Here are some tips to help you optimize your sleep environment:
- Keep your Power Sleep Patches at hand: Our patches have the power to deliver deeper, more restorative sleep naturally. Plus unlike any other sleep support products, they contain no chemicals or active ingredients that cause effects like nausea, addiction, allergic reactions, and so much more. With Power Sleep, you don’t have to sacrifice your well-being for better sleep.
- Keep your bedroom cool: The ideal sleep temperature is around 65°F (18°C). Adjust your thermostat or use a fan to create a cool, comfortable environment.
- Invest in comfortable bedding: Mattresses, pillows, and bedding can all impact your sleep quality. Choose high-quality, comfortable materials that promote restful sleep.
- Minimize noise and light: Noise and light can interfere with sleep by disrupting your sleep-wake cycle. Use earplugs, blinds or curtains to block out noise and light.
The Benefits of Improved Sleep
Improving your sleep hygiene can have a significant impact on your physical and mental health.
- Reduced risk of chronic diseases: During sleep, the immune system releases cytokines, which are proteins that help to fight off infections and inflammation. Additionally, it allows the body to produce and release more antibodies that can help protect against infection and disease. As better sleep improves immune function, it helps reduce the risk of chronic diseases.
- Increased productivity and performance: During sleep, the brain consolidates memories, processes information, and makes new connections, making it easier for us to learn, solve problems, and make decisions. Additionally, sleep restores and repairs the body by promoting the release of growth hormone, which helps repair and regenerate tissues throughout the body. In all, better rest improves productivity and performance.
- Improved mood and mental state: During sleep, the brain processes and consolidates emotional information, helping to regulate emotional responses and reduce the intensity of negative emotions. Additionally, it helps reduce cortisol, a stress hormone that can cause feelings of anxiety and tension. Overall, sleep restores the body and mind, allowing you to feel refreshed and better equipped to cope with stressors and emotional challenges, allowing for an improved mood and mental state.
By reducing your screen time, creating a sleep-friendly environment, and wearing your Power Sleep patches, you can improve your sleep quantity and quality, reaping all the benefits of better sleep. So, if you're struggling with sleepless nights, take action today and make sleep a priority in your life.
