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Sleep Hygiene Tip 5: Limiting Screens

Welcome to Wisdom Wednesday, where we share evidenced tips, insights, and more. It’s week 5 of our sleep hygiene series - Limiting Screens.


The light from phones, TVs, and laptops delays your brain’s melatonin (sleep hormone) release — making it harder to fall asleep. Turning off screens at least 30 minutes before bed can help your brain transition into rest mode.


Screens Keep your Brain Awake

Light from phones, TVs, and laptops sends a signal to your brain that it’s still daytime. It also slows the release of melatonin, the hormone that helps you fall asleep.

Light = “Stay awake” and Dark = “Time to sleep”


When to Turn off Screens

Try to turn off electronics at least 30 minutes before bed. Even a short break can help your brain shift into “sleep mode.”


Not All Technology Use is the Same

Active vs. Passive Tech

Active: keeps your brain alert and makes it harder to wind down (e.g. video games, texting, scrolling, replying)

Passive: less stimulating — but still exposes you to light. (e.g. watching a calming show or listening to music)


Alternatives

If you can’t cut screens completely: choose passive activities and keep brightness low. You can also try reading a physical book, stretching or doing light yoga, journaling, and/or planing the next day.


References

  • American Academy of Sleep Medicine. (2017). Healthy Sleep Habits. AASM Sleep Education. http://sleepeducation.org/essentials-in-sleep/healthy-sleep-habits.

  • Harvard T.H. Chan School of Public Health. (n.d.). Sleep Deprivation and Obesity. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/sleep/

  • Irish, L. A., Kline, C. E., Gunn, H. E., Buysse, D. J., & Hall, M. H. (2015). The role of sleep hygiene in promoting public health: A review of empirical evidence. Sleep

    Medicine Reviews, 22, 23-36. doi: 10.1016/j.smrv.2014.10.001

  • Winsler, A., Deutsch, A., Vorona, R. D., Payne, P. A., & Szklo-Coxe, M. (2015). Sleepless in fairfax: The difference one more hour of sleep can make for teen

    hopelessness, suicidal ideation, and substance use. Journal of Youth and Adolescence (2), 362. doi: 10.1007/s10964-014-0170-3


Originally shared on LinkedIn

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