Unplugging for Zzz's: How to Break the Cycle of Screen Time and Insomnia
27 Jun 2024
Our devices are constantly competing for our attention in today’s highly interconnected world. We scroll through social media feeds before bed, check work emails one last time, and catch up on the latest news – all under the blue light glow of our screens. While technology offers undeniable benefits, this constant engagement can wreak havoc on our sleep quality.
The Blue Light Blues: How Screens Affect Sleep
We understand how important it is for our bodies to rely on natural light cues to regulate sleep-wake cycles. Sunlight exposure during the day suppresses melatonin production, keeping us alert and focused. However, the blue light emitted by electronic devices like smartphones, laptops, and tablets suppresses melatonin production even in the evening. This disrupts our natural sleep-wake cycle, making it harder to fall asleep and stay asleep.
The good news is that by establishing a digital detox routine before bed, you can significantly improve your sleep quality. Here are some practical tips:
Set a Screen Time Cut-Off : Establish a specific time to power down all electronic devices before bed. Aim for at least an hour (ideally two) of screen-free time before bedtime.
Create a Calming Bedtime Routine : Replace screen time with relaxing activities that signal to your body it’s time to wind down. This could include reading a book, taking a warm bath, practising light yoga or meditation, or enjoying a cup of calming herbal tea.
Invest in a Blue Light Filter : Consider using blue light filter apps for your devices or investing in blue light filter glasses. These can help reduce the amount of blue light emitted from your screens, minimising its impact on sleep.
Charge Your Devices Outside the Bedroom : The temptation to check your phone before bed is real. Eliminate this temptation by charging your devices outside your bedroom, creating a tech-free sleep sanctuary.
Explore Alternative Ways to Wake Up : Ditch the blaring alarm clock and consider using a gentle wake-up light or nature sounds to ease yourself awake more naturally.
Prioritising quality sleep is an investment in your overall health and well-being. By establishing a digital detox routine before bed and incorporating relaxing practices, you can break the cycle of screen time and insomnia. While establishing a digital detox routine is key, Flow Naturals offers Ashwagandha tablets that can further enhance your pre-sleep relaxation and promote better sleep. Studies suggest Ashwagandha may increase sleep duration and promote deeper, more restorative sleep cycles. This can leave you feeling more energised and refreshed in the morning. Its calming properties can help reduce anxiety, a common culprit behind sleep problems.
By prioritising a digital detox, creating a relaxing bedtime routine, and incorporating natural solutions like Flow Naturals Ashwagandha, you can break the cycle of sleep problems and experience the rejuvenating power of a good night’s sleep.