Managing screen time before bed is important for getting a good night’s sleep. Many electronic devices, such as smartphones, tablets, and computers, emit blue light, which can interfere with our body’s natural sleep-wake cycle. Blue light is a type of light that is emitted by electronic devices and energy-efficient light bulbs. It has a short wavelength and a high energy level, which means it can penetrate deep into the eye and reach the retina. Exposure to blue light, especially in the evening, suppresses the production of melatonin, a hormone that regulates sleep and wakefulness.
Read more about Wellness
When we expose ourselves to blue light before bed, it tricks our brain into thinking it’s still daytime, which can disrupt our natural sleep patterns. This can make it harder to fall asleep and stay asleep throughout the night, leading to feelings of fatigue and grogginess the next day. Research has shown that exposure to blue light before bed can delay the onset of REM sleep, the stage of sleep associated with vivid dreams and deep restorative rest. This can result in poorer sleep quality overall and may contribute to long-term sleep problems such as insomnia.
To manage screen time before bed, there are several strategies you can try:
-
Set a screen curfew
Establish a time in the evening when you will stop using electronic devices and start winding down for bed. Aim to avoid screens for at least an hour before bedtime to give your brain time to adjust to the natural decrease in light levels.
-
Use blue light filters
Many electronic devices now come with built-in blue light filters or night mode settings that reduce the amount of blue light emitted by the screen. You can also download apps or browser extensions that adjust the colour temperature of your device’s screen to reduce blue light exposure.
Sign up for the Connect Nigeria daily newsletter
-
Invest in blue-cut glasses
If you need to use electronic devices before bed, wear blue-cut glasses. These glasses are designed to filter and help reduce eye strain and minimize the impact on your sleep.
-
Create a bedtime routine
Establish a relaxing bedtime routine that doesn’t involve screens. This could include activities like reading a book, taking a warm bath, or practising relaxation techniques like deep breathing or meditation.
-
Make your bedroom screen-free
Keep electronic devices out of the bedroom altogether to create a sleep-friendly environment. This can help reduce the temptation to use screens before bed and promote better sleep hygiene overall.
Register to attend the CN Business Mixer
Final Thoughts
When you manage screen time before bed and minimize exposure to blue light, you can improve the quality of your sleep and wake up feeling more rested and refreshed each day. So put down the screens and prioritize your sleep for better overall health and well-being.
Got a suggestion? Contact us: editor@connectnigeria.com
You might also like:
This article was first published on 1st May 2024
chidiogo-akaelu
Chidiogo Shalom Akaelu holds a degree in English and Literary Studies, from the University of Nigeria. She is a freelance writer, editor and founder of Loana Press, a budding online publishing outlet.
Comments (0)
