15 Expert-Approved Habits to Enhance Your Sleep Quality

3. Limiting Screen Time Before Bed - Disconnect to Reconnect with Sleep

In our digital age, screens are an ever-present part of daily life. However, excessive screen time, particularly before bed, can significantly impact sleep quality. The blue light emitted by smartphones, tablets, and computers interferes with the production of melatonin, the hormone that regulates sleep-wake cycles. This disruption can make it difficult to fall asleep and reduce the overall quality of your rest. To mitigate the effects of screen time on sleep, it's important to establish boundaries around technology use before bed. Aim to disconnect from screens at least 30 to 60 minutes before you plan to sleep. During this time, engage in relaxing activities that don't involve screens, such as reading a book, taking a warm bath, or practicing meditation. These activities can help signal to your brain that it's time to wind down and prepare for sleep. If avoiding screens entirely isn't feasible, consider using blue light filters on your devices. Many smartphones and computers have settings or apps that reduce blue light exposure during evening hours. Additionally, wearing blue light-blocking glasses can further minimize the impact of screens on your sleep. By consciously limiting screen time before bed, you can enhance the natural production of melatonin, making it easier to fall asleep and enjoy deeper, more restorative rest.