Screen Time and Sleep: All You Need To Know
Most people are aware that it’s recommended to sleep between 7 and 8 hours per night. But unfortunately this isn’t always achievable, especially in the age of technology. People’s dependence on their phones, laptops and tablets is increasing exponentially.
These devices are extremely useful in our day-to-day lives - we can connect with people all over the world, find information on any topic, and they can keep us entertained for hours on end. But because they’re still so new to our society, it can be hard to tell how much screen time and sleep is affecting us.
Recent studies have shown that screen time and sleep can negatively affect the quality of sleep tha children and adolescents get each night. It can take them longer to fall asleep, and they may fail to achieve a deep sleep. That has now been confirmed to be the case for adults too. The functions of smartphones are constantly evolving, as are their effects on their users, so it’s important to keep up to date on these kinds of studies.
So is this increased time mixing screen time and sleep causing issues in our sleeping? And what can be done to avoid these problems?
Blue light from screens and sleep
Different colours of light have different effects on the body. Blue light is all around us - even the sun emits blue light. But we’re being exposed to blue light now more than ever, as a consequence of the increased use of LED technology, which is used in just about every device that has a screen.
Blue light emits high-energy waves that are beneficial during daylight hours - they boost attention, reaction times, and mood. But at night time, these waves can become harmful and affect our sleep in a negative way. They suppress the release of melatonin in the brain, which is a hormone that controls the sleep–wake cycle.
Research has shown that using blue light-emitting devices for long periods of time can lead to eye strain, which can lead to sore eyes, headaches, or fatigued facial muscles from squinting. Regulating the amount of time you use on screens can be very beneficial for both your sleep, and the health of your eyes.
How long before bed should you turn off your phone?
Using your smartphone and other blue light devices before bed can be a major contributor to poor sleep quality and patterns. So, how long before bed should you turn off your phone?
It’s recommended that you get at least one hour of screen-free time before you go to bed. But there are still great benefits for switching off as little as 30 minutes before bed.
Separating screen time and sleep is even more crucial if you have an important event on the next day, like an exam, an important meeting, or a job interview. It’s important to be well-rested and alert for events as significant as this.
Using your phone within an hour of your bedtime can sometimes cause sleep deprivation in certain people. Taking at least 30 minutes before bed let’s your brain know that it’s time to start winding down for the day, so you’ll likely fall asleep faster and the quality of your sleep could improve overall.
Establishing a relaxing bedtime routine
Creating a relaxing bedtime routine for yourself is a good way to monitor how much you mix screen time and sleep. Creating an ideal sleep environment is a critical element of this.
Humans are creatures of habit, so a bedtime routine establishes healthy habits that can let your brain know that it’s time for sleep. A routine can not only improve your quality of sleep, but help reduce late-night stress and anxiety.
How to create a bedtime routine
Establish a set bedtime and wake-up time that you follow each day. Whenever you can, you should be sticking to these times, giving yourself around 7 to 8 hours sleep each night.
At least 30 minutes before it’s time to sleep, put away the electronics. Whether they’re on silent next to your bed, or in another room, as long as you’re not on them.
Enjoy a shower or bath. People often have skin or hair routines at night, so this would be an excellent time to complete those and help you start winding down.
Use this time to prepare your bedroom for a good night's sleep. Clear any clutter, put the blinds down, and make your room dark and cool. Set the room the way that makes you most comfortable and relaxed.
Having a journal to write down how your day went, or a to-do list for the next day can be an important step in reducing late-night stress and anxiety.
Time to relax, lie down, and have a good night's rest.
Key takeaway
Blue light is an important part of our everyday life. But blue light after dark can be harmful to your quality of sleep. Creating a routine and following it through can dramatically increase your overall quality of sleep. Sleep affects our physical health, mental health and mood. So keeping screen time and sleep separate is a great way to achieve a healthy night's sleep.
IF YOU’RE EXPERIENCING PERSISTENT DISRUPTIONS TO YOUR SLEEP, CONSULT WITH A PHARMACIST OR TRUSTED MEDICAL PROFESSIONAL TO DISCUSS POSSIBLE SOLUTIONS.
Any advice provided in this content is of a general nature and does not take into account your objectives, health or needs. The information in this post is not intended to substitute medical advice, diagnosis or treatment and should not be exclusively relied on to diagnose or manage a medical condition. You need to consider the appropriateness of any information or general advice we give you, having regard to your personal situation, before acting on our advice or purchasing any over-the-counter sleep product.