If you are one of those people who like using their tablet, smartphone or laptop before plunging into bed, then this habit is likely intervening with your sleep schedule. Many people believe that scrolling through social media helps them unwinding, but the fact is it makes it even harder to sleep.

From setting morning alarms to going through feeds of social media, these devices are incorporated in our daily lives. Individuals are struggling to find the balance of maintaining time spent on electronic devices and getting enough sleep. 

Innovative fixes, like blue-light blocking spectacles, using night mode devices and creating technology-free zones before bed are emerging solutions in regaining sound sleep.  

How electronic devices interrupt sleep? 

A healthy individual has a circadian rhythm of 24 hours of which includes sleep and awake time. When the sun rises, our body releases the hormone cortisol, which awakens and alerts us. As it gets dark, melatonin, another hormone produced by our body, makes us feel sleepy.

Electronic devices like phones, tablets, e-readers and computers emit blue light (short, high energy visible light that comes from LEDs, sun and digital screens), which stops the body from releasing melatonin in the evening, making it harder to fall asleep.  

Studies also suggest that blue light decreases the amount of time the body spends in slow-wave sleep and rapid eye movement (REM) sleep. These two sleep stages are crucial for consolidating memories and regulating mood. 

Blue light affecting children 

Children’s eyes are much more vulnerable to light, and the blue light that screens emit, cause delay in the generation of melatonin up to two times, compared to the adults. This results in poor sleep quality and insomnia, which can be dangerous especially for kids. 

Sound sleep and adequate rest are important factors during the growth period of kids. Irregular sleep schedule can adversely affect their academic performance, behavior and mood. Disturbed sleep, in children has also been associated with health issues like obesity and depression.  

Tips to avoid screen time before bed 

Both adults and children can sleep deeper and faster at night if they avoid or reduce the device usage before bed. The following are a few tips for creating a tech-free night-time routine that encourages blissful sleep. 

• Keep your phone out of the bedroom 

Keeping your phone next to your bed may feel tempting to browse before falling asleep or in the middle of the night. Blue light from electronic devices can disrupt sleep, so keep them out of the bedroom.  

• Using an alarm clock 

Relying on your phones to set an alarm for morning can lead to habitual night-time scrolling. Instead, invest in an alarm clock. 

• Calm nighttime routine 

Sound and deep sleep requires an everyday bedtime that ensures enough rest. Indulging in relaxing activities like reading a book or meditating for few mins to avoid screen time guarantees a soothing sleep. 

• Use blue-light filtering glasses 

Cutting off technology entirely before bed can be a bit challenging for everyone. In this case, the use of blue-light filtering glasses can be beneficial. These glasses are specially designed with coating to limit the level of blue light exposure.  

It might not seem like a huge issue to use your smartphone right before bed, but doing excessively may interfere with the body’s natural cycles, making it difficult to fall asleep.  

Cutting upon the use of electronic devices before bed will result in healthy sleep, enhancing general well-being and health.