Sleep like a baby or toss and turn all night?
If you have trouble sleeping, you’re not alone. Research shows that about one in three adults don’t get the recommended 7 to 9 hours of sleep a night.1
Maybe you stay up late to get stuff done on your computer, binge watch shows, or scroll through social media. Or maybe you get to bed at a decent time, but can’t get to sleep or wake up often. It happens.
Whatever the reason, you need your sleep to stay healthy and reduce your risk for things like:
- Obesity
- Diabetes
- High blood pressure
- Heart disease
- Stroke
- Mental health problems
- Accidents
So what might be preventing you from getting a good night’s sleep?
There’s more than one reason. But a growing number of sleep disorders and sleep-related problems are due to one simple thing you can do something about…2
Digital devices.
Research shows that light from electronics like a smartphone, tablet, computer, TV, or other device disrupts sleep, even if you turn them off at bedtime.3
DID YOU KNOW…the average adult spends about 11 hours a day staring into a screen?
Exposure to blue light from digital devices have been linked to:
- Eye strain
- Neck, shoulder, and back pain
- Headaches
- Sugar cravings
- Poor lifestyle habits
- And last but not least…sleep problems.
If your bedroom, sleeping area, or nighttime routine looks like you’re part of a digital command center surrounded by screens, notifications, and light from electronics, it’s time to do something about it.
4 digital device rules for better sleep
1. Turn off ALL electronics 1 to 2 hours before bed (phone, computer, tablet, TV, etc.). Some devices have a “night-shift mode” designed to emit less blue light, or you can set your phone to “airplane mode” to avoid light, calls, and notifications that can keep you awake.
2. Darken your sleeping area by covering digital devices that illuminate blue light like clocks, screens, phones, and smartwatches. Blue light exposure can keep you awake longer.
3. When you crawl into bed, don’t watch TV, use your smartphone or other digital devices. You may need to create a new bedtime routine to break the habit. Try reading, taking a bath, or doing something relaxing.
4. Store your phone out of reach. Instead of charging your phone on the nightstand and keeping it within arm’s reach, put your phone somewhere else. Across the room, or even better…in another room. This way, your phone isn’t the last thing you see at night and the first thing you see in morning. And you’ll be less likely to check your phone if you wake up during the night.
Want to get a better night’s sleep? Giving your bedtime routine a digital detox may be just the thing to help you get your Zzzs.