Managing Screen Time for Better Sleep: A Simple Screen Hygiene Plans for Night Owls

In today's technology-driven world, it's not uncommon for people to stay up late using devices with screens, such as smartphones, tablets, and laptops. While these devices offer countless benefits, they can also negatively impact our sleep. This mini article explores the effects of screen time on sleep, and provides a sleep hygiene plan to mitigate its impact. I Will also include a reading list with references to further educate and support the journey towards better sleep.

Effects of Screen Time on Sleep

Blue Light Exposure:

Exposure to blue light emitted by screens suppresses the production of melatonin, a hormone that regulates sleep. This can lead to difficulties falling asleep and disrupted sleep patterns (Harvard Health Publishing, 2020).

Mental Stimulation:

Engaging with mentally stimulating content on screens can increase alertness and make it harder to wind down before bed (Gradisar et al., 2013).

Sleep Displacement:

Extended screen time can result in a reduced amount of time available for sleep, leading to sleep deprivation (Cain & Gradisar, 2010).

Sleep Hygiene Plan

Set a screen curfew:

Establish a regular time each evening to put away all devices with screens, ideally at least one hour before bedtime (National Sleep Foundation, 2021).

Create a sleep-friendly environment:

Keep the bedroom cool, dark, and quiet. Consider using blackout curtains, white noise machines, or earplugs to minimize disruptions (American Academy of Sleep Medicine, 2019).

Use blue light filters:

Enable blue light filtering features on devices or use specialized screen protectors to reduce blue light exposure (Rångtell et al., 2016).

Opt for relaxing activities:

Engage in calming activities before bed, such as reading a physical book, practicing mindfulness, or taking a warm bath (Irish et al., 2014).

Maintain a consistent sleep schedule:

Go to bed and wake up at the same time every day, even on weekends, to regulate your body's internal clock (American Academy of Sleep Medicine, 2019).

Conclusion

Creating and maintaining healthy sleep habits is crucial for overall well-being. By following a sleep hygiene plan that includes managing screen time, individuals can work towards improved sleep quality and quantity. The provided reading list offers a wealth of information for those seeking to delve deeper into the science of sleep and the impact of screen time. Remember, small changes in habits can lead to significant improvements in sleep and overall health.

Reading List

American Academy of Sleep Medicine. (2019). Sleep hygiene tips. Retrieved from https://aasm.org/resources/factsheets/sleephygiene.pdf

Cain, N., & Gradisar, M. (2010).

Electronic media use and sleep in school-aged children and adolescents: A review. Sleep Medicine, 11(8), 735-742.Gradisar, M., Wolfson, A. R., Harvey, A. G., Hale, L., Rosenberg, R., & Czeisler, C. A. (2013).

The sleep and technology use of Americans: findings from the National Sleep Foundation's 2011 Sleep in America Poll. Journal of Clinical Sleep Medicine, 9(12), 1291-1299.Harvard Health Publishing. (2020).

Blue light has a dark side.

Retrieved from https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side

Irish, L. A., Kline, C. E., Gunn, H. E., Buysse, D. J., & Hall, M. H. (2014).

The role of sleep hygiene in promoting public health: A review of empirical evidence. Sleep Medicine Reviews, 22, 23-36.

National Sleep Foundation. (2021). Electronics in the bedroom: Why it's necessary to turn off before you tuck in. Retrieved from https://www.sleepfoundation.org/bedroom-environment/electronics-in-the-bedroom

Rångtell, F. H., Ekstrand, E., Rapp, L., Lagermalm, A., Liethof, L., Bucaro, M. O., ... & Benedict, C. (2016). Two hours of evening reading on a self-luminous tablet vs. reading a physical book does not alter sleep after daytime bright light exposure. Sleep Medicine, 23, 111-118.