How to get away from your screen
Even the thought of writing about screens and sleep makes my stomach get knots. Just when I think I’ve got a healthy reign on my screen time; my weekly report pops up that my average screen time has increased over the previous week. Ugh! There is a direct correlation between screen time and your sleep quality and quantity. How have you been sleeping lately? What’s your nighttime screen use look like?
Why do we even need adequate sleep? There is overwhelming evidence that lack of sleep contributes to chronic stress, chronic disease, memory loss, decreased cognitive function, and even weight gain. More than a third of us are getting less than 7 hours per night. Consistent sleep deprivation is associated with cardiovascular disease, depression, increased accidents, and overall mortality. Let’s get some rest!
Blue light from screens suppresses melatonin. Melatonin is a hormone secreted by the pineal gland that controls sleep and wake cycles. We need our bodies to produce melatonin to help us fall and stay asleep. Tablets, smart phones, TV’s are all sources that contribute to suppressing this melatonin production. This shortens your sleep duration. Melatonin suppression has been shown to increase risk of cancer, impaired immune system, and possibly contribute to type2 diabetes, obesity, and heart disease.
Blue light blocking glasses are a great option for those of us who need/enjoy being on screens after dinner. Try f.lux downloaded to your device to decrease blue light exposure. Ideally, we limit or eliminate screen time during and post final meal of the day.
Here are a few more tips to limit screen time so you can fall asleep faster and stay asleep longer:
Set screen free times on your phone. I have mine set to turn off all apps that I may be tempted to use from 7:30pm to 6:30am. No checking social/email/weather, etc. once that time hits. Go to Setting> Screen time> Down time and set the limit that works for you.
Schedule a screen free day. This enables you to fully disengage from work and tech. This time opens you up to pursue more pleasure, such as family/friend connections, playing, and getting out in nature. Maybe try a half day to start. Hide your devices and don’t touch until the break has ended.
Have periods set to engage with technology. When we jump in and out of email, various websites, answer phone calls or texts during work hours, we are far less productive. Batching your tech time increases your productivity, therefore freeing up time for SLEEP!
Disable those notifications! Do you really need to know when Aunt Sally liked that Instagram post? Free up mental space and screen time by disabling ALL notifications. Join the “Notification Zero” movement.
Finally, meditate. Meditation can potentially improve self-regulation, memory, awareness, and emotional regulation. It can improve attention span, reduce fatigue and anxiety. All these conditions can promote better sleep.
If you have other things to do, it might help you to keep off your screen. Consider painting, coloring or drawing, read or journal or write. Get outside for a walk. Find a new hobby. Do a puzzle or play a card game. Love on your family or friends.
