Picture this: You've had a long day at work, your child/dog/SO has been making you insane, and all you need to do is cuddle up in your comfortable bed and get a good night’s sleep. To help you “wind down,” you scroll through Facebook or check out what’s trending on Reddit.
Sound familiar?
In a recent report about phone use around the night, almost 77% of respondents admitted to signing into web-based life applications before resting off to rest. And keep in mind that this activity may appear as though it helps you wind down, it's really doing the opposite.
The blue-and-white light emitted from devices like your smartphone, tablet, and even the TV keeps your mind from releasing melatonin. This is the hormone that causes you to nod off. So consider your electronic gadgets a shield that restrains your brain and body from feeling tired.
What's worse is that specialists recommend waiting at least 30 minutes after using technology before trying to fall asleep. So the amount of time you're spending looking through applications in bed, and the closer to sleep time you’re missing out on.
Sound familiar?
In a recent report about phone use around the night, almost 77% of respondents admitted to signing into web-based life applications before resting off to rest. And keep in mind that this activity may appear as though it helps you wind down, it's really doing the opposite.
The blue-and-white light emitted from devices like your smartphone, tablet, and even the TV keeps your mind from releasing melatonin. This is the hormone that causes you to nod off. So consider your electronic gadgets a shield that restrains your brain and body from feeling tired.
What's worse is that specialists recommend waiting at least 30 minutes after using technology before trying to fall asleep. So the amount of time you're spending looking through applications in bed, and the closer to sleep time you’re missing out on.
Let’s break it down like this: If you spent through 35 minutes browsing through Reddit in bed, at that point represent the 30-minute digital detox period, you could be costing yourself 65 minutes of valuable sleep a night. While innovation is awesome for some, things, helping you fall rest isn't one of them.
So what should you be doing before bed to help you catch better ZZZs? Here are some tips:
Shut down your tech early as part of your bedtime routine: You don't really need to eliminate the use of technology at night – just try not to make a habit of glancing at your phone or watching TV too close to bedtime.
Pick up a page-turner: Regardless of whether the content is for business or joy, reading before bed (especially on paper) can help quiet your nerves and help you fall asleep faster.
Try bedtime yoga: Even if you're not a yogi, you can try simple moves that are calming and effective in helping you fall asleep and stay asleep.
Converse with your life partner: Truly, we said it. Put down whatever it is that is diverting you and have a good old-fashioned conversation before bed. You may be surprised at how positive this can be for your sleep and your relationship.
We get it – it's hard not to stay glued to your technology throughout the day. But breaking this habit around bedtime can work wonders for your sleep and health.
Not sure you’re ready to ditch the screens before bed? Try simply using it less for starters and see what happens.
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