While you may feel the itch to constantly be on your phone, tablet, or laptop, you may want to consider putting it away in the evenings. Research has shown that stimulation from electronic devices negatively affect healthy sleep.
Melatonin is the hormone your body naturally releases to stimulate sleepiness and the circadian rhythm. The “blue” light that electronic screens project significantly reduce melatonin production. Less melatonin makes it harder to fall and stay asleep.
Engaging in a few rounds of Candy Crush or going through the rundown on Facebook can prove to be costly to your sleep quality. Keeping your mind occupied can trick it into thinking that its supposed to be awake and active.
While reading through Facebook you may find yourself immersed in the details of a touching story or violent event. Experiencing these emotions so close to falling asleep can cause you to either 1) not fall asleep due to being “worked” up, or 2) have nightmares throughout the night.
The majority of people who own mobile devices will have them charging within arms reach while they sleep. This is great for…well…nothing really. Yeah, sure you can turn off your alarm in the morning without getting out of bed. However, any text, email, and any other alerts are more likely wake you up with your device being so close to you.
Last, but not least. The more time you spend scrolling through Twitter, or playing one more round of Words With Friends, the less time you will have to sleep. We’re all guilty or getting caught up in social media-land. You get in bed at 11, next thing you know you’re commenting on someone’s post at 12:47am…
The easiest solution would be to rid yourself of any devices…ha ha, funny, I know. In reality, you should start eliminating screen time at least half an hour before bedtime. Doing so will help the melatonin buildup in your system, and your body will begin the process of “sleep.” Also, you should silence your alerts at night so no notifications can wake you up.
Your bedroom should be your relaxation palace. Its best not to have electronic devices such as TV’s, tablets, or computers in your bedroom. Maybe you can use a music device that can play soothing sounds such as rain or rushing water.