How Reducing Screen Time Can Improve Your Sleep Quality?

In this age of digital media, tech gadgets have become an integral part of human life. From smartphones, tablets, laptops to televisions, we spend 90% of our time on screens. Due to this continuous scrolling on tech devices our screen time increases a lot.

Although technology has revolutionized communication, work, and leisure, it also has its drawbacks in which one major is the effect of screen time on sleep. Researches have shown that excessive use of screens disturb your sleep cycle which in return effects on your quality of life, mental and physical health. Reducing screen time can help you get a better quality of sleep. In this blog we will explain you how screen time impacts sleep, why it throws off your natural sleep cycle, and practical ways to cut back on screen time for better sleep.

The Connection Between Screen Time and Sleep Quality

There is a deep connection between screen time and the quality of sleep you get.

Disruption of Circadian Rhythm

The body’s internal clock called as circadian rhythm completely depends on light to regulate our sleep cycle. Blue light in screens tricks the brain and the brain perceives it as daylight, resulting a delay in the production of melatonin, the hormone that induces sleep.

Reduced Sleep Duration

A common issue that people face with excessive screen time is reduced sleep duration. When you get addicted to endless scrolling, or binge watching series then it reduces the amount of sleep you get. And overtime, this deprivation in sleep leads to various medical problems such as memory loss, reduced focus, weakened immunity obesity, diabetes, and heart disease.

Benefits of Reducing Screen Time Before Bed

Better Melatonin Production

Reducing screen time in the evening lets your body produce melatonin naturally. It is an indication to the body that it's time to go to sleep. You may be able to get better quality of sleep and fall asleep more quickly as a result.

Better Sleep Quality

You can improve the duration and quality of your sleep by limiting screen time. It helps you maintain a regular bedtime that will help you wake up with more energy and freshness.

Lower Stress and Anxiety Levels

When you reduce exposure to screen before bed, it calms your mind and lower your cortisol level. Cortisol is basically a stress hormone. If you are mentally relax then you will get a smoother transition into sleep.

Practical Tips to Reduce Screen Time for Better Sleep

There are various practical steps through which you can reduce your screen time and get a better sleep. It includes

Establish a Screen-Free Bedtime Routine

Create a routine for yourself that doesn’t involve screens. This could be any activity including practicing meditation, journaling, reading a physical book or doing light exercises. Such activities promote relaxation and signal your brain that it’s time to sleep.

Set a Screen Curfew

Create a routine in which your aim should be to turn off all screens at least 1-2 hours before your sleep time. This activity will fix your time to sleep and if followed regualrly your body will prepare for sleep on the same time everyday.

Use Apps to Monitor and Limit Screen Time

There are several apps which helps you track and reduce screen time, such as Forest or Freedom. These apps provide insights into your habits and allow you to set limits on usage, ensuring a healthier balance. In this way, Reducing Screen Time Can Improve Your Sleep Quality.