Limit Screen Time Before Bed

Reducing exposure to blue light from screens at least an hour before bedtime can significantly improve your sleep quality. Here’s how to effectively limit screen time:

Understand the Impact of Blue Light

• Blue light emitted by phones, tablets, and computers can suppress the production of melatonin, a hormone that regulates sleep cycles.

• Exposure to blue light in the evening can trick your brain into thinking it's still daytime, making it harder to fall asleep.

Establish a Pre-Bedtime Routine

1. Set a Specific Time: Aim to stop using electronic devices at least one hour before bedtime.

2. Use Night Mode: Many devices have a night mode setting that reduces blue light emission in the evening hours.

3. Create a Relaxing Activity: Replace screen time with relaxing activities such as reading a book, meditating, or taking a warm bath.

Make Use of Technology

• Screen Time or Digital Wellbeing Tools: Use built-in tools on your devices to track and limit your screen time in the evening.

• Blue Light Filters: Install apps that apply a filter to your screen, minimizing blue light exposure.

Prepare Your Sleep Environment

• Keep electronic devices out of the bedroom to reduce the temptation to use them.

• Consider using an alarm clock instead of your phone to reduce nighttime phone usage.

Be Consistent

Make limiting screen time a part of your daily routine to help reinforce your body's natural sleep-wake cycle.

By following these steps, you can minimize the impact of blue light on your sleep, leading to a more restful night and a healthier sleep pattern.