Whether it’s a smartphone, laptop, or tablet, using electronics before bedtime has become a common habit for many. However, screens emit blue light that can disrupt our sleep patterns. Adopting healthy habits when using electronics at night improves sleep quality and ensures adequate rest. Below are some helpful tips to get a good night’s rest. Read on to optimize your nighttime electronic usage and promote better sleep.
Have a Relaxing Bedtime Routine
Establish a relaxing routine before bed. This signals your body that it’s time to wind down. Try reading a book, taking a warm bath, practicing meditation, journaling, or doing deep breathing exercises. Avoiding stimulating electronic devices can prepare your mind and body for a restful night’s sleep.
Make Your Bedroom a No-Screen Zone
Create a sleep-friendly environment by making your bedroom a screen-free zone. Remove televisions, laptops, and smartphones from your sleeping area. Screens stimulate your brain and make it difficult to fall asleep. Instead, reserve your bedroom for sleep and relaxation, creating a peaceful sanctuary conducive to a good night’s rest.
Use Night Mode
Most electronic devices have a “night mode” or “night shift” feature that reduces the amount of blue light emitted, adjusts the brightness, and makes it easier on the eyes. Blue light may suppress the production of hormones like melatonin that regulate sleep. Activating night mode on your devices minimizes the impact of blue light and promotes better sleep. Schedule your devices to automatically switch to night mode in the evening hours.
Dim Your Bedroom Lights
Bright lights interfere with your body’s natural sleep-wake cycle. Dim your bedroom lights before bedtime to create a calm and soothing atmosphere. Use bedside lamps with adjustable brightness settings or install smart light bulbs that can be dimmed with voice commands or smartphone apps. Gradually dimming the lights signals your brain that it’s time to unwind and sleep.
Buy ‘Blue Blocker’ Glasses
Invest in high-quality blue blocker glasses to protect your eyes and get good sleep. Blue blocker glasses filter out blue light from electronic screens. They are beneficial if you need to use electronic devices close to bedtime. Wearing these glasses in the evening improves sleep quality by reducing the negative impact of blue light on your health.
