Week 2: Self-Assessment and Sleep Hygiene

How far are you from your cell phone right now? If you are like many people, your phone is probably within arm’s reach. Not only is digital overload a problem during the day, but taking your phone to bed with you or using it right before bedtime can cause problems for sleep.

Melatonin, the sleep hormone in the brain, is naturally released in the body when natural light dims. The light from a screen (cell phone, tablet, laptop, PC, etc.) can interfere with this production of melatonin. Using a device in bed or close to bedtime can delay going to sleep and make it more difficult to do so.

Tips for Reducing Blue Light Exposure Before Sleep:

•  Keep your phone out of the bed.

•  Turn off as many notification sounds as possible. Keep only your main ringer on for emergencies.

•  Turn your phone over to avoid the front light waking you up, especially if it is charging.

•  Set boundaries with media. Consider a media curfew. After a certain time, avoid looking at any screen device. Make this at least an hour before bed. A quick peek at your phone just before bed may not have a big effect, but staring at it before bed for more than a few minutes may interfere with sleep.

•  Don’t watch TV or use the computer within 30 minutes of going to bed.

•  Looking at news stories or skimming social media can also be stressful and keep your mind alert when you are trying to wind down.