Are you having a hard time falling asleep?
When I’m helping clients who come in to see me because they are struggling to get to sleep, one of the things I look at is the amount of screen time they have.
In clinic I’m seeing a big trend in people scrolling on their phones for hours when they’re at home.
What I am noticing is that so many people are on their phones, right up until they go to bed, spending hours scrolling through News feeds, Instagram and YouTube (and it’s not just teenagers or young people doing this either). Then when they do turn it off, they climb into bed and leave their phone next to them. Using it as an alarm.
The problem with having it close by is if you have crappy sleeping habits and a tendency to wake up at night, what a lot of people do when they struggle to get back to sleep is roll over and check their phones…
Do you find it hard to get to sleep at night? Let’s have a chat!
Banish blue light
You may have heard of ‘blue light’ before; it’s the type of light emitted from digital screens, like your phone and computer.
Blue light activates your brain and boosts attention, reaction times BUT it’s very disruptive at night as it reduces your melatonin (sleep hormone) and suppresses sleep. Smartphones are probably the worst in regard to exposure because we naturally hold these closer to our faces. This means that the blue light is shone straight into your eyes and drilled right into the back of your retinas.
Light giving you trouble? Here what you can do!
Because light (and blue light in particular) affects your sleep pattern, it’s best to:
- Try and sleep in a really dark room and to turn your phone off at least 30 minutes (ideally a couple of hours) before going to bed to help you brain shut down.
- Leave your phone on charge at night either in the bathroom or kitchen – away from your bedroom
- Invest in an old-school alarm to help you get up in the morning.
If you’re someone who uses your phone a lot at night, you should really consider downloading an app that adjusts the screen brightness, reducing the amount of blue light you’re exposed to. Most tablets and laptops have a similar feature now as well if you use that instead.
Sleep is so important to your overall health and well-being and how well you function. I’ve designed a sleeping program designed to help you wake up feeling refreshed and ready for the day.
If you’re struggling to get to sleep at night, book an appointment – you can either come into clinic, or I do have online appointments available as well, and we can work on getting you more sleep and energy!