The Trouble with Screens Before Bed

You may be wondering what screens have to do with sleep. Your daily devices, namely your phones and TVs, emit a light that mimics that of daylight. When it’s dark, your brain secretes a neurotransmitter called melatonin that allows you to feel sleepiness. However, using your phone, for example, will lead to the deception of your brain, hindering melatonin production, thus altering your circadian rhythm. Circadian rhythm is your body's internal clock, which is simply its way of determining what time of the day it is through light changes in the environment, regulating sleepiness and alertness. This means that, when using a device that emits a light that mimics natural sunlight, the brain is deceived and your circadian rhythm gets disrupted entirely.

A Win and a Loss

When you’re watching an exciting show or playing a game, your brain releases hormones like adrenaline and cortisol, which get you worked up and alert. These hormones make it challenging for your brain to relax enough for you to sleep. For example, After celebrating a tough victory on your favorite video game or watching the finale of your favorite TV show, your brain needs up to an hour to relax and reduce adrenaline and cortisol levels before allowing you to shut down for the night.

Why Good Sleep is So Important

When you don't get enough sleep, stress and mood-stabilizing hormones, like cortisol and serotonin, are disrupted. This unnatural imbalance of hormones can cause you to feel tired all day, have trouble paying attention, or become more irritable. Getting enough sleep improves memory, regulates mood, and makes you feel prepared to take on the day.

Tips for Better ZZZs

To get better sleep, try to turn off all screens at least an hour before bedtime. Instead of screen time, you could read a book, draw, or talk with your family. Doing these kinds of calm activities can help your brain get ready for sleep.

Sleep Hygiene

Make your bedroom an ideal place for sleep. It should be cool, quiet, and dark, and try to keep your phone and other screens out of your room at night. A cooler room helps lower body temperature which was scientifically proven to better initiate sleep, whilst a dark room without sunlight-mimicking screens triggers the release of the melatonin hormone. It's also a good idea to try to go to bed and wake up at the same time every day. This helps your body get into a good routine and establish a stronger sleep schedule to abide by, making it easier for you to sleep and wake up naturally. Another tip is to be active during the day, since exercising during the day helps better regulate your circadian rhythm by increasing adenosine levels. Lastly, avoid eating or drinking things with caffeine, like some sodas or chocolate, later in the day. Caffeine is a stimulant that works against adenosine, which means that it negatively impacts your sleep cycle and also your circadian rhythm short-term and potentially long-term.

Small Changes, Big Impacts

For more restful sleep, make it a habit to turn off all screens at least an hour before bedtime, and help your body and brain get the rest they need. Next time you find yourself reaching for your phone late at night, remember that your sleep is important. Choosing to say goodnight to your tech can lead to sweeter dreams and brighter mornings.