The Impact of Screen Time on Sleep Quality: Strategies for Better Rest

Posted On: 2024-04-27 15:15:44

Sleep is one of the most crucial components of our daily lives, and as we all know, even minor changes to our sleep routine may impact our physical and mental health. In an era where we are bombarded with a thousand new technologies, it is clear that we are growing addicted to screens. We use laptops, mobile phones, and televisions daily. These devices may disrupt or impair our sleep habits. Overexposure to blue light-emitting devices, particularly in the evening, might make it harder to fall asleep. 

Multiple studies show that screen usage before bed can lengthen the time it takes to fall asleep, lower sleep quality, and impair attention the next day. Long-term exposure to these devices in the evening may raise the risk of some illnesses and other mental health issues.

Technology may have a variety of effects on a person's sleep. For example, exposure to blue light can decrease the creation of melatonin, a sleep-inducing hormone; but, it can be beneficial throughout the day since it keeps you alert and refreshed. However, melatonin production in the evening aids in relaxation before bedtime. Other factors are Stimulation, using screens, whether through social media, video games, or streaming services, may be cognitively stimulating, making it harder to relax and wind down before bedtime. Content, the content we consume on screens can have an impact on how we sleep. Watching interesting or emotionally charged content can enhance arousal, making it more difficult to relax and fall asleep.

To increase sleep quality and reduce the harmful impacts of screen usage, try applying the following strategies:

Limit screen time before bedtime: Create a digital curfew by limiting or eliminating screen use at least one hour before bedtime. This helps your body to naturally relax and ready itself for sleep.

Use Blue Light Filters: Many devices now include built-in blue light filters or applications that can modify your screen's colour temperature to limit blue light exposure in the evening. Enable these options to reduce the effects of screens on your sleep cycle.

Create a Relaxing Bedtime Routine: Before going to bed, engage in relaxing activities like reading a book, taking a warm bath, or practising relaxation techniques like deep breathing or meditation. This tells your body that it's time to relax and prepare for sleep.

Create a sleep-friendly environment: Maintain a cold, dark, and quiet environment in your bedroom to promote sleep. To minimise disturbances, consider investing in blackout curtains,  or earplugs.

Set boundaries: Set explicit limits on screen usage for both yourself and your family members. Encourage activities that encourage relaxation and connection, such as board games, puzzles, or nighttime walks, rather than relying entirely on devices for amusement.

Filaantro along with Child Help Foundation reflect that by implementing these strategies and being mindful of your screen time habits, you can improve your sleep quality and overall well-being. Prioritizing restorative sleep is essential for optimal health and functioning, so take proactive steps to create a sleep-friendly environment and reduce the impact of screens on your nightly rest.

AUTHOR: ATHIRA PRADEEP NAIR