Your Brain, Wired: Restricting Electronic Devices for Better Sleep
Using electronic devices for work or pleasure has become nearly ubiquitous for most Americans. Smartphones, tablets, and laptops are small and handy enough that they’re always within reach – not to mention our continuing relationship with TVs and desktop computers. Electronic devices are definitely here to stay. Unfortunately, though, the wavelength of light emitted by these devices is very stimulating to the brain and can disrupt your sleep. Learn how to restrict your usage in practical ways so that you can get the rest you need.
Why Bother?
Light has the effect of keeping us alert. This is because light detected by your eyes sends messages to your brain that it is still daytime. Because of this, your brain does not release the hormone melatonin, which is a signal for your brain to enter “sleep mode.” Blue light from electronic devices is especially problematic. When you reduce light exposure before bedtime, you allow the melatonin to start flowing sooner. This helps you fall asleep faster!
1-Hour Rule
Go ahead, use your electronic devices all day if you want. But during the hour before bedtime, it’s time to go au naturel. Log off, power down, sleep mode: make it happen. That includes the TV, too, especially if it’s a very large screen or located within a few feet of you. Plan your schedule so that you don’t invent excuses like checking your email one last time or scoping out tomorrow’s weather. Take care of those tasks before the 1-hour countdown. The truth is, you’ll sleep better.
What to Do Instead
If that last hour before bedtime is your favorite time to check your social media accounts or watch online movies, stepping away from your devices might seem like too large a challenge. Many people experience success by planning enjoyable alternate activities instead. During the hour before bedtime, you might read a book, stretch, pray or meditate, chat with family members, or enjoy a light snack. Other people enjoy simple self-care routines, like applying aromatherapy oils or trying out a relaxing home facial product.
It’s Better Than Nothing!
There’s no point in recommending that you restrict electronic device use during the last hour before bedtime if you’re just going to smile, nod, and continue using your devices. We really do want you to sleep better! Blue light blocker glasses have special yellow-orange colored lenses that block out the stimulating effects of the blue light on your brain. This allows you to be on your device right up until bedtime if you want to or need to. Blue light blocker glasses might sound a little strange, but they’re commonly available online and are fairly inexpensive. This small investment of time and money will allow you to continue using your electronic devices whenever you’d like, but will prevent the blue light emissions from interrupting your much-needed sleep.
Poor Substitutes
Make sure you’re not swapping out one unhealthy habit for another. The last hour before bedtime should not be used for potentially stressful activities such as paying bills or completing homework. Some evening treats, like a cocktail or caffeinated beverage, will only keep you awake. Additionally, avoid physically exerting activities such as working out or highly involved home improvement tasks, since these could make it hard for you to fall asleep.
Ramp Up the Challenge
Although you definitely want to restrict electronics use during that final hour before bedtime, know that any artificial light exposure during your usual sleep hours is not the best thing in the world for your body’s systems. Some sleep experts recommend avoiding brightly lit screens for two to three hours before bedtime. And exposing your body to bright light during the day – we’re talking natural light from the sun – can help you power down that much quicker at night. Give it a try!
References
Harvard Medical School. Blue Light Has a Dark Side
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National Sleep Foundation. Electronics in the Bedroom: Why it’s Necessary to Turn off Before You Tuck in
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