Screens have become a part of our daily lives in today's digital world. From watching videos on your smartphone to checking messages from your loved ones, it's hard to go a day without looking at a screen. According to Backlinko, the average person spends around six hours and 40 minutes each day on screens.
While our smartphones and tablets provide us with an easy way to stay connected with the world, they can also have some downsides. One of the things screen time can affect is your sleep quality. If you've been having difficulty falling and staying asleep, the amount of time you spend on your screens may be the culprit.
This blog will talk about the effects of screen time on your sleep. We'll also discuss ways to reduce screen exposure so you can improve sleep quality.
There are scientific reasons for how screen time can affect your sleep patterns. Don't let your screen become part of your nighttime routine.
You may have heard about how screens can emit blue light, but what exactly is it? Blue light wavelengths are shorter than other colors, allowing them to boost attention, mood, and reaction times. Unfortunately, blue lights can be disruptive at night.
Many screens emit blue light, such as:
Since one of the side effects of blue light is wakefulness, it can have a major effect on your circadian rhythm. Your circadian rhythm is a 24-hour cycle of chemicals and hormones in your body. It helps dictate when you're awake and when you're asleep.
Exposing yourself to blue light within two hours of going to sleep can disrupt your sleep cycle. Your brain will think it's earlier in the day when you expose it to blue light. Your body will stop or slow down its melatonin production, making it more challenging to sleep.
Wanting to watch one more video or play another game can result in bedtime procrastination. Many people get sucked into the addictive nature of social media apps and other online content. This results in them delaying going to bed and getting fewer hours of sleep.
Engaging with screens can be mentally stimulating. This includes doing some of the following activities:
The content we take in can trigger thoughts and emotions. It may even make you feel anxious. Anxiety can also make your mind feel more active, making it challenging to prepare for sleep.
You may get affected by your screen while you sleep even when you're not looking at it. Some of the ways your sleep can get interrupted by your smartphone include:
This can cause fragmented sleep, making it more challenging to get restorative and deep sleep.
Screen time doesn't just affect your ability to fall and stay asleep. Screen time effects can cause much more serious issues.
Rapid eye movement (REM) sleep is connected to cognitive processing and vivid dreaming. Screen time can disrupt this part of your REM sleep cycle. As a result, your cognitive function and memory may be negatively impacted.
Deep or slow-wave sleep is important for physical and mental restoration. Blue light exposure from screens can decrease the amount of deep sleep hours you get. This could result in you not feeling refreshed when you wake up.
Looking at screens for long periods can make you stay up longer than you want to. That results in you getting less hours of sleep than you need. Combining less sleep with a disrupted sleep schedule can cause difficulties waking up and grogginess.
Limiting screen time before bed can be challenging if it's an ingrained habit. There are several ways you can decrease your screen time while improving your sleep quality.
We recommend putting your devices away about 60 minutes before you want to go to bed. You can use audio-based content, like audiobooks or podcasts since they don't require looking at a screen.
One way to create a screen-free zone is automatically keeping them out of your bedroom. This will allow your brain to know that your bedroom is the place for sleep and relaxation.
Some people use their smartphones to listen to soundscapes to help them fall asleep. You might rely on your phone to wake you up in the morning. We recommend keeping your device across the room so you're not tempted to look at it when you're in bed.
There are apps and settings available to reduce blue light exposure in the evening. There are also blue-light filtering glasses or screen protectors you can use to mitigate how much you see.
Implementing a nighttime ritual is a great way to tell your brain it's time to go to sleep. Some of the things you can incorporate into your routine that don't involve screens include:
Adding some new habits to your life can help you get better sleep while you enjoy the digital world during the day.
Sleep quality is important at any age, but especially as we get older. Our bodies need quality sleep to improve our cognitive function and reduce our risk of various health conditions. Implementing a strict no-screen time evening routine can help you get a better night's sleep.
At Carroll Place Assisted Living, we understand the importance of rest for our residents. We've designed relaxing bedrooms and comforting common spaces that help our residents in Carroll, OH, feel at ease. Reach out to our office to book a consultation.