How to get better sleep by avoiding screens

How light affects sleep

Light affects your circadian rhythm, your body’s internal clock that rules your sleep-wake cycle.² When you’re exposed to light, it tells your body that it’s time to be awake.³ This is why screen hygiene is so important—your devices emit light, telling your body that it’s time to be and stay awake.

Did you know that there are different types of light? Blue light, which comes from electronic devices like cell phones, computers, and TVs, has the biggest impact on your sleep cycle. Blue light makes it harder to fall and stay asleep.⁴ It’s important to note that white light also has blue light in it. Fortunately, yellow and orange light have a minimal effect on your circadian rhythm. It’s better to use a dim orange or yellow light in the evening if you want to protect your sleep.⁴

Aside from the light your phone emits, using your phone before bed can have other consequences. It can be tempting to settle into bed and scroll through your news feeds. However, scrolling through your phone can engage and stimulate your brain. Seeing something upsetting on social media or in your work email can cause stress and anxiety, making it harder to rest. Even anticipating your phone pinging or getting a phone call can stress you out and make it harder to sleep.⁵

Tips for better sleep

Now that you understand the importance of getting a good night’s sleep and how light can impact it, follow these tips to help you fall and stay asleep:

• Stop using devices such as phones, TVs, and tablets one to two hours before bed.⁵ This reduces light exposure and minimizes any distractions that could make it harder to sleep. If you choose to turn your phone off completely, you may want to consider getting an alarm clock.
• Turn your phone to Do Not Disturb or Silent mode. Using these features ensures that you won’t be distracted or disturbed while you sleep. Your phone won’t ring or light up if you receive a phone call or notification. This is a great option if you need to use your phone as an alarm clock and can’t turn it off completely.
• Consider blue light glasses. If you must work on your computer late at night, invest in a pair of blue light glasses that will prevent blue light from reaching your retina.⁶

Here are more ways to improve your sleep hygiene:

• Make sure your bedroom is dark and relaxing.⁷ Practicing proper light hygiene will improve your sleep. Light coming into your bedroom from outside can keep you awake. To make your wonderfully dim bedroom more relaxing, invest in better pillows, bedding, or even a new mattress. Noise can also make it difficult to sleep. If you live in a noisy city, near a busy road, or in a college dorm or apartment building, consider earplugs or a sound machine.
• Stay away from alcohol, caffeine, and large meals before bed.⁷ All these things can disrupt your sleep or make it harder to fall asleep.
• Stick to the same sleep schedule.⁷ Waking up and going to bed at the same time each day will help build better sleep habits.
• Exercise during the day.⁷ Getting exercise in the daytime makes it easier to fall asleep in the evening.

Our devices are a huge part of our everyday lives, but it’s important to know when to put them away to get a good night’s sleep. By following these steps towards better sleep hygiene, you’ll be on your way to more restful nights in no time. Up next, explore how much screen time is too much for kids.

---