In our modern world, we are constantly surrounded by screens, from televisions and smartphones to laptops and tablets. However, research has shown that using screens before bedtime can have negative effects on our sleep quality and overall health. In this essay, we will explore the reasons why we should avoid screens at bedtime, how we can do that, and the action steps we can take to achieve this goal.
Firstly, the blue light emitted by screens can disrupt our natural sleep-wake cycle, also known as the circadian rhythm. Blue light suppresses the production of melatonin, a hormone that regulates sleep, making it harder for us to fall asleep and stay asleep. This can lead to a decrease in sleep quality and duration, which can have negative impacts on our mental and physical health.
Secondly, using screens before bedtime can also affect our mood and cognitive function. Studies have shown that exposure to screens before bedtime can lead to increased feelings of stress and anxiety, as well as impairments in cognitive performance, such as memory and attention. These negative effects on mood and cognitive function can also have long-term impacts on our overall health and wellbeing.
So how can we avoid screens at bedtime? One option is to establish a regular bedtime routine that does not involve screens. This can include activities such as reading a book, taking a warm bath, or practicing relaxation techniques such as meditation or yoga. It is also important to limit screen time during the day to reduce the overall exposure to blue light.
Action steps to achieve this goal can include setting a specific time to turn off screens before bed, using apps or settings on devices that filter blue light, and removing screens from the bedroom altogether. It may also be helpful to establish a consistent sleep schedule, including waking up and going to bed at the same time each day, to regulate the circadian rhythm.
In conclusion, avoiding screens at bedtime can have significant benefits for our sleep quality, mood, and cognitive function. By establishing a regular bedtime routine, limiting screen time during the day, and taking action steps to reduce exposure to blue light, we can improve our overall health and wellbeing.
References:
Khalsa, S. B. S., & Jewett, M. E. (2017). Science of circadian rhythms, sleep, and health. Sleep health, 3(5), 362-368.
Orzech, K. M., Salafsky, D. B., & Hamilton, L. A. (2011). The state of sleep among college students at a large public university. Journal of American college health, 59(7), 612-619.
Loughran, S. P., Wood, A. W., Barton, J. M., & Bogdanovic, R. (2020). The Effects of Blue-Light Filtration on Sleep and Cognitive Performance in Adolescents and Young Adults: A Randomized Crossover Trial. Journal of Adolescent Health, 66(6), 739-746.